STRENGTH

COMPLEX

SQAUT CLEAN+FRONT SQUAT+PUSH JERK
7X1+3+1
70+%
2′ rest

WOD

FOR TIME

5 ROUNDS
50 du -> su
10 over head squat
10 pull up

STRENGTH

SQUAT SNATCH

3×3 70%-80% 2′ rest
3×2 75%-85% 90″ rest
3×1 85+% 60″ rest

WOD

FOR TIME

40-30-20-10
shoulder to over head
air squat
4-3-2-1
rope climb

STRENGTH

BACK SQUAT
5×5
75%-85%
2′ rest

SKILL
kip or butterfly pull up
bar muscle up

3 ROUNDS
16 back rack reverse lunges
16 mt seal walk
24 ghd sit up

STRENGTH

DEADLIFT

10×3
70+%
60″ rest between

WOD

5′ AMRAP

5 hang squat clean
10 bar facing burpees

2′ rest

AMRAP 6′

5 power snatch
5 bar facing burpees
200 mt run

STRENGTH

STRICT CHIN UP

6×3

RPE 8

WOD

FOR TIME
t.c. 17′

100 Double unders
21 Power cleans
15 Thrusters
100 Double unders
15 Thrusters
21 Power cleans
100 Double unders

Perform 3 Bar-facing burpees every minute on the minute

STRENGTH

BACK SQUAT

3×5
65+%

WOD

FOR TIME
6 rounds

50 du-su
9 hang squat clean
6 shoulder to over head
3 wall walk

STRENGTH

SQUAT CLEAN&JERK

12×1
start from 60%

WOD

12′ AMRAP

12 KB snatch
100 mt run
9 power snatch
100 mt run

STRENGTH

4 ROUNDS

8-12 BB reverse curl to press
8-12 BB skull crasher
10-15 DB hammer curl

STRICT PRESS
8-6-4-4
start from ground

CORE COMPLEX
2 rds

10-sec Hollow hold
Full roll to the left (land back in hollow hold)
5-sec Hollow hold
5 V-up snaps (straight legs)
4 Russian V-up snaps
3 Candlestick deck rolls
5-sec Hollow hold
Full roll to the right (land back to hollow hold)
10-sec Hollow hold
Full roll to the right (land back in hollow hold)

WOD

32′ EMOM

1 16 DB clean & jerk alt.
2 20 mt oh DB lunges (10+10)
3 max burpees ot dumbell
4 REST
5 16 DB snatches alt.
6 16 DB thruster
7 40 mt shuttle sprint
8 REST

WOD

20′ AMRAP

21-15-9
power snatch
toes to bar
+
400 mt run
+
21-15-9
thruster
chest to bar
+
400 mt run
+
21-15-9
power clean & jerk
toes to bar
+
400 mt run
+
21-15-9
over head squat
toes to bar
+
run in remaining time

WOD

E2MOM
3 intervals

interval 1
4 set
9 db hang power clean
6 db stoh
3 db thruster

interval 2
4 set
8 db squat snatch
8 ttb -Z ktc

interval 3
4 set
8 db box step up over
8 hspu

STRENGTH

BODYBUILDING CIRCUIT

Arms – 2 Rounds of
8 – 12 Incline DB Curl
8 – 12 Spider Curl
8 – 12 DB Tricep rollbacks

Shoulders – 2 Rounds of
12 – 20 Lu raises
12 – 20 Rear delt raises

Forearms – 2 Rounds of
15 Barbell Wrist Curls
15 Barbell reverse Wrist Curls

WOD

FOR TIME
3 rounds
t.c. 10′

9 ohs
2 rope climb
9 hspu