08.03
Good Weather
Warm Up:
2 Rounds:
– 10 Air Squats
– 10 PVC Good Mornings
– 10 Push Ups into Pike Hold (2sec)
– 10 PVC Pass Through
A) Deadlift
5 x 3 @ 95% / RPE 9.5 (same weight across all sets)
CAP: 15
B) WOD: Every 3 min x 5:
– 8 Ground 2 Overhead @61/43 kg
– 15 Burpees over the bar
TIME LEFT = REST
Bad Weather
Warm Up:
2 Rounds:
– 10 Air Squats
– 10 PVC Good Mornings
– 10 Push Ups into Pike Hold (2sec)
– 10 PVC Pass Through
A) Fat Bar Deadlift
5 x 5 @ 90% / RPE 9 (same weight across all sets)
CAP: 15
B) WOD: Every 3 min x 5:
– 8 Fat Bar Ground 2 Overhead @+10/5 kg on each side
– 15 Burpees over the bar
TIME LEFT = REST
09.03
Good Weather
Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks
A) 3 Giga Sets:
– 10 KB Goblet Tempo Squats 3-3-X-1 AHAP
– 8+8 Single Arm KB/DB Strict Shoulder Press AHAP
Rest 90 sec.
B) WOD: FOR TIME
20-18-16-14-12
Alternating DB Snatch @22.5/15kg
Sit Ups
INTO
10-8-6-4-2
One Arm Thrusters @22.5/15kg (switch arm whenever you like)
Push Ups
Bad Weather
Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks
A) 3 Giga Sets:
– 10 KB Goblet Tempo Squats 3-3-X-1 AHAP
– 8+8 Single Arm KB/DB Strict Shoulder Press AHAP
Rest 90 sec.
B) WOD: FOR TIME
20-18-16-14-12
Alternating DB Snatch @22.5/15kg
Sit Ups
INTO
10-8-6-4-2
One Arm Thrusters @22.5/15kg (switch arm whenever you like)
Push Ups
10.03
Good Weather
Warm Up:
2 Rounds:
– 10+10 Light KB/DB Shoulder Press
– 10 PVC Pass Through
– 20 Banded Pull Aparts
– 10+10 Greatest Stretch
WOD: 22 min AMRAP
– 5 Devil Press @2×22.5/15kg
– 15 Russian KB Swings (Moderate weights)
– 400m Run
Bad Weather
Warm Up:
2 Rounds:
– 10+10 Light KB/DB Shoulder Press
– 10 PVC Pass Through
– 20 Banded Pull Aparts
– 10+10 Greatest Stretch
WOD: 22 min AMRAP
– 5 Devil Press @2×22.5/15kg
– 15 Russian KB Swings (Moderate weights)
– 400m Run
11.03
Good Weather
Warm Up:
2 Rounds:
– 10+10 Light KB/DB/Plate Windmills
– 10 PVC Pass Through
– 20 Banded Shoulder Press
– 25 Calf Raises
WOD: FOR MAX REPS
Every 2 min x 5:
200 m Run
Remaining time=max reps DB Hang Power Clean and Jerk @22./15kg (Alt)
Rest 2 min
Every 2 min x 5:
50 Double Unders / 100 Single Unders (max 1 min of work)
Remaining time=max reps DB Snatch @22./15kg (Alt)
Bad Weather
Warm Up:
2 Rounds:
– 10+10 Light KB/DB/Plate Windmills
– 10 PVC Pass Through
– 20 Banded Shoulder Press
– 25 Calf Raises
WOD: FOR MAX REPS
Every 2 min x 5:
200 m Run
Remaining time=max reps DB Hang Power Clean and Jerk @22./15kg (Alt)
Rest 2 min
Every 2 min x 5:
50 Double Unders / 100 Single Unders (max 1 min of work)
Remaining time=max reps DB Snatch @22./15kg (Alt)
12.03
Good Weather
Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10 PVC Overhead Squats
– 10 Greatest Stretch
A) Build Up to a heavy complex:
1 Snatch Pull + 1 Hang Power Snatch + 1 OHS
CAP: 12
1 Snatch / Power Snatch
CAP: 12
B) WOD: 4 ROUNDS
– 10 OHS @43/30kg
– 200m Run
Bad Weather
Warm Up:
2 Rounds:
– 10+10 Bottom Squat Alternating Arm Reach
– 10 PVC Pass Through
– 10+10 Banded Shoulder Press
– 10 Greatest Stretch
A) 3 Supersets (build up in weights):
– 10 Fat Bar Reverse Lunges
– 10 Fat Bar Bent Over Rows
– 10 Fat Bar Push Press
CAP: 15
B) WOD: 4 ROUNDS
– 10 Fat Bar Front Squats @+10/5 kg on each side.
– 200m Run
13.03
Good Weather
Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks
WOD: 5 ROUNDS
– 400m Run / 500m Row
– 21 Alt. DB Snatches
– 15 Single Arm Overhead Lunges (total number/switch hand whenever you like)
– 9 Burpees Over DB
RX=22.5/15kg
Bad Weather
Warm Up:
2 Rounds:
– 20 Alternating Pike Foot Reaches
– 10 Air Squats
– 20 Alternating Lunges
– 10 Hollow Rocks
WOD: 5 ROUNDS
– 400m Run
– 21 Alt. DB Snatches
– 15 Single Arm Overhead Lunges (total number/switch hand whenever you like)
– 9 Burpees Over DB
RX=22.5/15kg
14.03
Good Weather
Warm Up:
2 Rounds:
– 10 Scapula Push Ups
– 10 PVC Pass Through
– 5 Wide Push Ups
– 10 Wide Air Squats
WOD: ”Cindy NOT at the bar”
20 min AMRAP
– 5 Bent over Rows @50% BW
– 10 Push Ups
– 15 Air Squats
Time left ? Ask coach to give you some nice finisher:)
Bad Weather
Warm Up:
2 Rounds:
– 10 Scapula Push Ups
– 10 PVC Pass Through
– 5 Wide Push Ups
– 10 Wide Air Squats
WOD: ”Cindy NOT at the bar”
20 min AMRAP
– 5 Fat Bar Bent over Rows @50% BW
– 10 Push Ups
– 15 Air Squats
Time left ? Ask coach to give you some nice finisher:)
