wod
30 min amrap
1000/800 m row
10 heavy thruster
100 double unders
30 min amrap
1000/800 m row
10 heavy thruster
100 double unders
functional bodybuilding
every 2 min for 5 rounds
8 - 12 ring rows
8 - 12 incline db bench press on wallball
wod
20 min amrap
8 handstand push ups
8 power cleans
16 russian kb swings
every 2 min for 5 rounds
8 - 12 ring rows
8 - 12 incline db bench press on wallball
wod
20 min amrap
8 handstand push ups
8 power cleans
16 russian kb swings
skill
handstand push ups
strength
every 2 min for 5 rounds
10 / 8 / 5 / 2 / 1 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
every 2 min for 7 rounds
15/12 cal row
10 burpees over rower
handstand push ups
strength
every 2 min for 5 rounds
10 / 8 / 5 / 2 / 1 strict press
note: first set at 50 - 60% of your max (heavier than last week)
wod
every 2 min for 7 rounds
15/12 cal row
10 burpees over rower
strength
every 2 min for 5 rounds
10 / 8 / 5 / 2 / 1 frontsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 power snatch
+ 1 high hang power snatch
pumping arms
3 sets
20 sec db gun hold
20 sec db hammer curls
20 sec rest
every 2 min for 5 rounds
10 / 8 / 5 / 2 / 1 frontsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 power snatch
+ 1 high hang power snatch
pumping arms
3 sets
20 sec db gun hold
20 sec db hammer curls
20 sec rest
