CLASS

A) MOBILITY 

B) WARM UP

3 Rounds

20s Overhead Stand Hold Plate

5 High Wallball

5 Hang Power Snatch + 5 Overhead Squat

C) STREGTH

Floor Press

7-5-5-5-3-3-3

D) WOD

TRIO

WOD 1 POWER WODS

90 Wall Ball (Rx and Rx+ 20/14lbs)

70 Push-Up (Sc) / HSPU (Rx w/ AbMat / Rx+ floor)

50 Hang Snatch (Rx 43/30Kg 95/65lbs / Rx+ 50-35Kg 115/85lbs)

30 OHS (Rx 43/30Kg 95/65lbs / Rx+ 50-35Kg 115/85lbs)

 

Time cap: 12min

F) COOL DOWN

 

Details

 

CLASS

A) MOBILITY 

B) WARM UP

3 Rounds

2 Input Ring M.U. / Input Box M.U.

3/3 Kb Thruster

15 Jump Jacks

C) STREGTH

Deadlift

7-5-5-5-3-3-3

D) WOD

AMRAP 12min

7 Cluster (Rx 43/30kg 95/65lbs Rx+ 50/35Kg 115/85lbs)

5 Rx+ Ring MU. / Rx Box Climb / Sc Box M.U.

F) COOL DOWN

 

Details

 

CLASS

A) MOBILITY 

B) WARM UP

3 Rounds

10 Thruster w/ Medball

10m Walking Lunges

10s Hollow Body + 10s Superman

C) TECHNIQUE

HSPU

D) STREGTH

EMOM 7min – 20s ON / 40s OFF

L-Sit on the Rack

E) WOD

5 Rounds

20 Wall Ball (20/14)

20 Step Box Over w/ Medball

Time Cap: 12min

F) COOL DOWN

 

Details

 

CLASS

A) MOBILITY 

B) WARM UP

3 Rounds

10 Deep Squat touch knee on the floor

10 D.U.

5 Thruster

C) TECHNIQUE

T2B

D) STREGTH

EMOM 7min – 30s ON / 30s OFF

Handstand Hold

E) WOD

AMRAP 13min

Sc

200m Run

30 Thruster (Bar)

30 D.U. / 100 S.U.

AMRAP 12min

Rx e Rx+

200m Run

50 Thruster (Bar)

50 D.U.

F) COOL DOWN

 

Details

 

CLASS

A) MOBILITY 

B) WARM UP

3 Rounds

10m Duck Walk Front Rack

5 Tall Clean

5 Hollow Rock + 5 Superman Rock

C) SPECIFIC WARM UP

3 Rounds (increase weight)

Rx/Rx+

1 Clean Pull + 1 Power Clean + 1 Squat Clean

Sc

1 Clean Pull + 1 Power Clean + 1 Front Squat

D) PERSONAL RECORD

1RM Clean

Rx/Rx+

Squat Clean

Sc

Power Clean

E) WOD

ELIZABETH

21-15-9

Power Clean (135/85lbs – 60/40kg)

Ring Dips

F) COOL DOWN

 

Details

 

CLASS

A) MOBILITY 

B) WARM UP

3 Rounds

10m High Skipping + 10m Anfersen

10 DU + 10 TU taps

2 Push Press + 2 Push Jerk + 2 Split Jerk

C) TECHNIQUE

Skin the Cat

2-2-2-2

D) STREGTH

4 Rounds

2 Push Pres + 2 Push Jerk + 1 Split Jerk

E) WOD

EMOM 16min (each 2 minutes)

SC 50m Run/ Rx e Rx+ 100m Run

SC To try DU/ Rx Max DU/ Rx+ Max TU

F) COOL DOWN

 

Details