1 . e1,5mom x 4
2 snatch pull
2 . team wod 16 min time cap
150 wall ball change every 15 reps
120 db snatches every 12 reps
90 burpees every 9 reps
70 t2b every 7 reps
1 . e2mom x 4 (low weight)
1 power clean
1 hang power clean
1 hang squat clean
2 . for time
21-15-9 reps of
hang power clean
jumps over the box
1 . e3mom x 3
3-5 bar muscle ups
6-10 hspu
12 alternative pistol squats
scale option
3-5 box bar muscle ups
3 wall climbs / 10 box push ups
10 roll up to squat / roll up to alt pistol squat
2 . 10 amrap
15 kb swings
1…
1 . e2mom x5 (heavy)
2 back squats
(for beginners, less than 3 months, 8 reps – low weights)
2 . 6 min amrap
6 hang power snatches – 6 t2b
rest 3 min
5 rounds for time
6 ohs – 6 burpees over bar
1 . e2mom x4 (low weight)
1 power snatch – 1 ohs – 1 snatch balance
2 . 10 min amrap this ladder
2 thrusters – 2 pull ups
4 thrusters – 4 pull ups
6 thrusters – 6 pull ups
……etc
1 . e1,5mom x 4
2 push jerks
2 . in teams of 2, one round each
16 min cap,
4 rounds each of
10 db hang power clean & jerk
15 t2b
20 suitcase lunges
then amrap 8 alternative db snatches
5 burpees over db
…
1 . e1,5mom x 4
1 clean pull – 2 hang power clean
2 . tabata 8 rounds each exercise
20 work -10 rest, 1 min rest between exercises
thrusters
sit ups
swings
cal or du
1 . e3mom x 5
max rep weighted pull up or body weight strict pull ups
or banded pull ups
10 strict ring push ups
30 sec L-sit
2 . 8 min amrap
8 step up with a kb
5 hspu
1 legless rope climb
1 . e2mom x 5
2 back squats
2 . 14 min amrap
12 wall ball
10 burpees over bar
8 sumo deadlift high pull
1 . e2mom x 4
2 snatch pull – 2 hang power snatch
2 . for time
200 Double Unders
100/75 Push Ups
50 db snatches
25 hang power snatches
1 . in teams of 2, 3 rounds each of
10 devil press + 15 jumps over the box
rest as needed and
2 . 3 rounds each of
15 thrusters + 15 burpees over bar
1 . e1,5mom x 4
1 clean pull
1 power clean
1 hang power clean
2 . 16 min amrap
25 wall ball
25 t2b
25 burpees
25 kb swings
25 hand release push ups
25 pull ups
1 . emom 12 min
1st min 7-10 strict pull ups
2nd min 7-10 ring dips
3rd min 40 heavy rope jumps
2 . e3mom x 4
2 rope climbs
15 hspu /15 box push ups
14/10 cal or 15 sdhp
1 . e2mom x 5
2 back squats
2 . 3 rounds of
15 kb swings
15 push ups
15 wall ball
3 . 8 min amrap of
8 kb snatches each hand
8 kb front squats each hand
1 . e1,5mom x 4
1 snatch pull – 1 hang squat snatch
2 . Complete as many rounds as possible in 15 minutes of:
4 dumbbell thrusters
6 t2b / 10 k2e
24 du / 40 su
1 . e1,5mom x 3
2 snatch pull
2 . e1,5mom x 3
2 dead lift snatch grip
3 . for time
100 du
20 burpees over db
30 alt db snatches
40 pull ups
100 du
1 . e2mom
1 clean pull – 1 power clean – 1 front
2 . for time 21-15-9 reps
hang power clean & jerk
step over the box with a kb (front rack position)
1 . e2,5mom x 4
5 ring muscle ups / 10 dips
10 kb swings
30m farmers walk
2 . 10 min amrap
7 hspu / 7m hs walk
2 rope climbs
8 step over the box with a kettlebell
1 . e1,5mom x 4
2 push press + 2 push jerks
2 . 12 min amrap
3 bar muscle ups / 6 pull ups
6 hspu / 12 push ups
9 wall ball
12 kb swings
1 . e2mom x 4
4 front squats
2 . e3mom x 5
20 back rack lunges
20 toes to bar
1 . e2mom x 4
2 snatch pull – 2 hang power snatch
2 . for time
“Friendly Fran”
3 rounds
21 Thrusters
21 Chest to Bar
amrap in three minutes of:
3 Power clean
6 Push-ups
9 Squats
Rest 1 minute
Repeat for 5 sets of three minute intervals
1 . e2mom x 4
1 clean pull – 1 clean – 1 hang squat
2 . in teams of 2
5 rounds each
time cap 11 min
7 hang power clean
7 burpees
7 thrusters
1 . e1,5mom x 4
5 ring muscle ups / assisted ring muscle ups / ring dips
2 . e3mom x 4
15 wall ball
5 bar muscle ups
5 wall climbs
3 . 3 rounds (not for time) of
20 hollow rocks
10 Y-T-A
15 strict push ups
15 strict…
1 . e2mom x 5
4 back squat
2 . 11 min amrap
40 du / 80su
12 pull ups / 15 ring rows
8 db c&j each hand
1 . e1,5mom x 4
1 snatch pull – 1 power snatch – 1 hang squat snatch
2 . emom 5 min
6 hang power snatches – 6 burpees over bar
3 . 7 min amrap
7 t2b – 7 kb swings – 10 air squats
1 . e2mom x 4
4 dead lift
2 . 18 min amrap
15 kb swings
50 du / 50 heavy rope
4 ring muscle ups / 10 dips
20 sit ups
1 . e1,5mom x 4
2 snatch pull
2 . e2mom x 4
7 hang power snatches
14 t2b
3 . for time 15-12-9-6-3 reps of
thrusters – burpees over bar
1 . e3mom x 3
7 muscle up
7m hs walk
7 pistol squats each leg
2 . 3 rounds of
30m walking lunges
30 push ups
3 . 3 rounds of
10-15 ring dips
8-12 chin ups
20 hollow rock
20 superman rock
1 . e1,5mom x 5
1 power clean – 1 hang squat clean
2 . e4mom x 4
5 hang power clean
10 hspu / 20 hr push ups
15 kb swings
50 du
1 . e1,5 mom x 4
4 back squats
2 . e3mom x 3
10 sdhp
10 burpees
10 pull ups
3 . 7 min amrap
7 db snatches
7 wall ball
7 push ups
1 . e1,5mom x 4
5 hang power clean
2 . emom 20 min
1st min 15 swings
2nd min 10 t2b
3rd min 15 s2o
4th min40 du
5th min 16 front rack lunges with a kb
1 . e1,5mom x 5
3 dead lift
2 . for time
buy in 100 du
20 sdhp
4 rope climb
15 sdhp
3 rope climb
10 sdhp
2 rope climb
5 sdhp
1 rope climb
cash out 1000m run
1 . emom 10 min
1st min 5m hs walk / 8 hspu / 2 wall climb
2nd min 3-5 bar muscle up / 3-5 banded muscle up / 8-10 pull ups
2 . e2mom x 3
10 alternative pistol squats
5-8 rings skin the cat
3 . 4 rounds of
8 oh db lunges + 8 d…
1 . e1,5mom x 4
1 power snatch
1 hang power snatch
1 hang squat snatch / scale 1 ohs
2 . in teams of 2, 20 min amrap
partners work 30 sec on – 30 sec off
50 swings
50 t2b
50 alt db snatches
50 burpees
50 step over the…
1 . e1,5mom x 4
3 front squats
2 . e3mom x 4
15 pull ups
9 dead lift
7 hang power clean
5 s2o
3 . in 7 min amrap of this ladder
2 wall ball – 1 burpee
4 wall ball – 2 burpees
6 wall ball – 3 burpees
8 wall ball – 4…
1 . e1,5mom x 4
3 dead lift
2 . e3mom x 3
10 hang power clean & jerk
10 burpees over bar
50 du / 75 su
3 . 3 rounds of
10 bend row
10 shoulders Y
10 ring push ups
rest as needed
1 . e1,5mom x 4, 1 c&j
2 . team wod 3 rounds each for time
no1 runs 800m
no2 amrap of
7 devil press – 7 box jumps over the box
1 . e2mom x 4
5 muscle ups / assisted muscle ups
10m has walk/ 10 hspu/ 30 sec hs hold
2 . 3 rounds for time of
30 wall-ball
30 swings
3 . 3 rounds of
max sec L-sit, rest 30 sec
max rep chin ups, rest 45 sec
max rep ring d…
1 . e2mom x 4
2 snatch pull
2 hang power snatches
2 ohs
2 . in 15 min
buy in 200 du / 120 heavy rope jumps
then
21-15-9 reps of
db front squat
db power clean
remaining time
amrap of
5 burpees
1 rope climb
…
1 . e2mom x 4
5 back squat
10 box step over with 2 db or 2 kb
2 . 3 rounds for time of
10 dead lift, 1x bw
15 pull ups
3 . 7 min amrap
7 s2o
7 t2b
7 kb swings
1 . e1,5mom x 5
1 snatch
2 . e1,5 mom x 4
2 snatch pull
3 . emom 15 min
1st min 10 sdhp
2nd min 10 thrusters
3rd min 10 t2b
1a . 0-5 min
3 rounds of (5 Pull-Ups · 10 Push-Ups · 15 Air Squats)
6 reps c&j
1b . 5-10 min
3 rounds of (5 Pull-Ups · 10 Push-Ups · 15 Air Squats)
5 reps c&j add weight
1c . 10-15 min
1 round of (10 Pull-Ups · 20 Push…
1a . e2mom, min 0-6
3-5 strict ring muscle ups / 8 dips
10 alt pistol squats / 10 alt box pistols
1b . e2mom, min 6-12
3-5 ring muscle ups (not strict) / 8 dips
7-10 strict hspu / box push ups
2 . 21-15-9 reps of
dead lift &am…
1 . e2mom x 4, 8 back squats
2 . 2 rounds of with 14 min time cap
25 wall ball
25 pull ups
25 alt db snatches
25 t2b
25 kb swings
1 . e2mom x 4
4 hang power snatches
2 rope climbs
2 . 7 min ladder
thrusters & burpees
1-1, 2-2, 3-3, ……
3 . 3 rounds of
10 sdhp
20 push ups
1 . for time
150 du / 300 single
3 rounds of dt
25 pull ups
run 1000m
25 pull ups
3 rounds of dt
150 du / 300 single
1 . e1,5mom x 4
1 snatch
2 . e1,5mom x 4
4 back squat
3 . tabata
8 rounds each, 20/10
a. swings
b. push ups
c. sit ups
d. alternative db snatches
1 . e1,5mom x 4
4-6 bar muscle ups
or box muscle up or banded muscle up
2 . e2mom x 4
10 t2b
10 ring dips
3 . for time
21-15-9 reps of
sdhp and box jumps over
1 . 22 min amrap
10 pull ups
10 burpees
10 thrusters
50 du/ 100 su
2 . 100 sit ups
1 . e1,5mom x 4
1 clean and jerk
2 . e1,5mom x 4
4 front squats
3 . 11 min amrap
8 alt db snatches
10 push ups
12 air squat
1 . 3 rounds of
8 strict pull ups / 12 strict ring rows
10 strict press
16 alternative jumping lunges
rest 45 sec between exercises (& rounds)
2 . 3 rounds of
8 back squat
8 ring dips
rest 90 sec rest between rounds
…
1 . e2mom x 4
1 snatch pull – 1 power snatch – 1 hang power snatch – 1 ohs
2 . in teams of 2
15′ amrap
no1 – runs 1000m
no2 amrap – 5 db thrusters each hand + 5 burpees over db
1 . e4mom x 4
5 bar muscle up / 5 banded bar muscle up / 5 box muscle up
16 alternative pistol squats
15 hspu
2 . 3 rounds of
20 t2b
20 s2o
20 walking lunges
1 . e3mom x 4
8 db dead lifts
8 db front squats
8 db push press
8 db hang power clean
2 . 12′ amrap
15 kb swings
12 push ups
10 pull ups
8 step over the box with a kb
1 . e2mom x 4
4 hang squat clean
12 kb swings
2 . for time
4 rounds of
7 burpees
7 ohs
10 wall ball
rest 3 min
then 4 rounds of
7 burpees over bar
7 hang power clean & jerk
10 t2b
1 . e5mom x 3
8 back squats – 12 jump squats
8 front rack lunges – 12 alt jumping lunges
2 . e5mom x 3
10 ring dips or ring push ups – 12 diamond push ups
10 decline australian pull ups – 12 strict ring rows
3 . 2 rounds of
20…
for time
1000 m run
then 10 rounds of
10 pull ups /10 ring rows
20 push ups
30 squats
then 1000 m run
1 . e2mom x 4
3-5 ring/ bar muscle ups
10 alternative pistol squat
2 . do this ladder for time
10-9-8…2-1 reps hang power snatches
1-2-3….9-10 burpees over bar
1 . e2,5mom x 4
5 strict press
8 chin ups
2 . 5 rounds for time of
12 db snatch
12 t2b
12 thrusters
50 du
time cap 15 min
1 . e2,5mom x4
5 back squat
1 legless rope climb
2 . 11 min ladder
2-4-6-8…… reps of
wall ball and pull ups
3 . core
1 . e4mom x 3
7 barbell front squats
14 kb front rack lunges
7 explosive bulgarian split squats each leg
2 . e4mom x 3
8-10 chin ups
8-10 strict hspu / strict ring push ups
8 bend row
15 chest floor presses
3 . 3 rounds…
1 . team wod
in teams of 2 10′ amrap
5 thusters – 5 burpees over bar – 5 kb swings
change every round
rest 3 min
2 . 10′ time cap
change every min
100 db snatches
80 t2b
60 step over the box
remaining time syncronized…
1 . in front of the clock 15 min
1st min 5 pull ups – 10 push ups – 15 squats
2nd min 7 db dead lifts – 6 db front squats – 5 db presses
3rd min 40 du / 30 heavy rope jumps
min 15-18 rest
2 . min 18-23
75 wall ball
remaining t…
1 . e4mom x 4
5 bar muscle ups / 8 c2b pull ups /8 banded pull ups
10 hang power snatches
16 front rack lunges with 2 kettlebells
2 . in front of the clock 8 min
1st min 8 hspu or 10 ring push ups
2nd min 1o db squat clean, (2 db)
1 . e2mom x 5,
1 power clean – 1 hang squat clean – 2 front squats
2 . for time
100 du – 25 wall ball – 25 swings – 25 push ups
75 du – 20 wall ball – 20 swings – 20 push ups
50 du – 15 wall ball – 15 swings – 15 push ups
1 . e4mom x 3
10 back squats
10 box step up
15 jumping squats
2 . e5mom x 3
10 chin ups
10 diamomd push ups
10 upright row
10 strict press
3 . 2 rounds of
15 biceps barbell curl
15 overhead triceps extensions
20…
in teams of 2
time cap 22′
100 wall ball
100 hang power clean & jerk
100 push ups
100 kb swings
200 alternatie lumges
100 sit ups
partners change on the minute
1 . e2mom x 6
1 clean 2nd pull
1 clean
1 hang squat clean
2 . 4 rounds for time of
20 step over the box
10 db hang power c&j each hand
50 du / 100 su
time cap 10′
3 . core
1 . emom 5′
4-6 ring muscle up / 8-10 ring dips
2 . 20′ amrap
15 wall ball
15 push ups
15 kb swings
15 pull ups
8 right hand +8 left hand db snatces
1 . e2mom x 4
4 ohs – 8 strict t2b/ 8 strict toes through rings
2 . 5′ amrap
7 t2b – 7 hang power snatces
rest 2′
5′ amrap
20 du – 7 thrusters
FUNCTIONAL BODY BUILDING
block 1 . e5mom x 3
5 front squats
10 romanian dl
8 weighted bulgarian split squats each leg
16 alternative jumping lunges
block 2 . e5mom x 3
10 ring push ups
15 strict ring rows
15 banded explo…
1a . 2′ to complete
25 hang power snatches – 50 du / su
rest 2 min
1b . 2′ to complete
25 burpees – 50 du / 75 su
rest 2 min
1c . 2′ to complete
25 hang power clean & jerk – 50 du / 75 su
rest 2 min
1d . 2′ to comple…
1 . e4mom x 3
20 db snatches
15 hspu
10 step over the box with a db
2 rope climbs
rest 4 min and
2 . in 10′ time cap
21-18-15-12-9-6-3 reps of
pull ups & wall ball
1 . e2mom x 4,
7 hang power clean
14 t2b
2 . in teams of 2, 15′ amrap
no1 – run 800m
no2 – amrap db DT
(12 db dl – 9 db hang power clean – 6 s2o)
1 . e2,5mom x 4
10 back squats – 10 ring dips
2 . 15′ amrap
3 hang power snatches
6 ohs
9 burpees over bar
12 kb swings
1 . e2,5mom x 4
10 back squat – 10 db bend row
2 . e2,5mom x 4
8 romanian dead lift – 8 ring dips
3 . 3 rounds for time
30m farmer walk – 8 strict t2b
1 . e1,5mom x 4,
1 snatch 2nd pull – 1 power snatch – 1 ohs
2 . 12′ amrap
12 swings
9 hspu / 15 hand release push ups
6 hang power snatch
30 du
1 . e5mom x 4
4 bar muscle ups / 12 pull ups / 12 ring rows
12 thrusters
12 burpees
12 kb c&j each hand
2 . core
1 . e2mom x 4,
1 clean – 1 hang power clean – 1 hang squat clean
2 . 15 min time cap
4 rounds of
20 kb swings
20 push ups
20 wall ball
remaining time amrap of
7 t2b / 7 k2e
25 du / 40 su
1 . e2mom x 4,
5 front squats
5-10 strict chin ups
2a . 4′ amrap
5 db thrusters right hand
5 db thrusters left hand
5 burpees
rest 3′ and
2b . 4′ amrap
8 alternative db snatches
4 burpees over db
1 . e2,5mom x 4,
10 floor chest press – 10 db or kb dead lift
2 . e2,5mom x 4,
15 diamond push ups – 16 front rack lunges
3 . e2mom x 3,
10 barbell biceps curl – 15 triceps dips (hands on a box)
1 . e1,5mom x 5,
1 power clean – 1 hang power clean – 2 push jerks
2 . 15′ amrap 45/30kg
7 hang power clean
5 burpes over bar
7 push jerks
5 burpes over bar
1 . e1,5mom x 4, 2 thrusters
2 . e2mom x 5,
10 thruster – 10 t2b / k2e
3 . core training
1 . e2mom x 4,
1 power snatch – 1 hang power snatch – 1 hang squat snatch
2 . 20′ amrap
15 wall ball
15 kb swings
30 du
7 kb snatches each hand
1 . e1,5mom x 5, 5 back squats
2 . 11′ amrap
10 pull up
10 alt db snatches
7 burpees
pumping session
1 . e2mom x 4, 8 db dead lift – 8 strict pull ups
2 . e2,5mom x 4, 8 db bend row – 8 bulgarian split squats each leg
3 . e2mom x 3, 8 barbell biceps curl – 15 banded triceps extensions
1 . e1,5mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs
2 . for time
60 du /120 su
30 sit ups
30 goblet squats
30 push ups
30 swings
30 burpees
60 du /120 su
time cap 10 min
1 . e1,5mom x 4, 5 front squats
2 . 10 min amrap
5 db snatch right hand
8 db front rack lunges
10 db clean right hand
5 db snatch left hand
8 db front rack lunges
10 db clean left hand
1 . e1,5mom x 4, 1 power clean – 1 hang squat clean – 1 push jerk
2 . 5 rounds of
12 wall ball
10 swings
8 t2b
1a . e2mom x 3, 8 back squats
1b . e2mom x 3, 8 strict press
2 . emom 12 min
5 pull ups
10 push ups
15 air squats
scale option
5 ring rows
7 push ups
10 air squats
for time
100 du
20 hang power snatches
75 du
20 thrusters
50 du
20 hang power clean & jerks
1 . e2mom x 4, 2 clean pull – 2 hang squat clean – 2 split or push jerks
2 . 10 min amrap
2 rope climbs / 3 rope walks
16 bodyweight walking lunges
4 ring muscle ups / 8 dips
16 bodyweight walking lunges
1a . e2mom x 4, 1 power snatch – 2 snatch balance
1b . e2mom x 4, 1 snatch pull – 1 hang squat snatch
2a . e2mom x 4, 1 clean pull – 1 hang squat clean – 1 squat clean
2b . e2mom x 4, 1 clean & jerk
3 . 4 rounds x 8 dead lift + 8 …
1 . practice hs walk or hspu or hs hold 10 min
2 . min 0-10
100 du
50 wall ball
50 pull ups
100 du
min 10-15
30-20-10 reps of
push ups & kb swings
1 . e2mom x 4, 2 snatch pull – 2 hang power snatch – 2 ohs
2 . 12 min amrap for this ladder
1-2, 2-4, 3-6, 4-8, 5-10,……..
step over the box – alternative db snatches
1 . 4 sets x 3 reps front squat e2mom, 75-80-82,5-85%
2 . in front of the clock 16 min
1st min 10 thrusters
2nd min 10-15 c2b pull ups
3rd min 8 hang power snatch
4rth min 3-5 bar muscle ups
1 . 15 min to build a heavy snatch
2a . 15 min to build a heavy clean
2b . e2mom x 4, 2 split jerks
3a . back squat, rest 90-120 sec after every set
2×5 reps 75%,
2×3 reps 80%,
2×2 reps 85 & 87,5%,
3b . e2mom x 4, 3 push …
team wod, in teams of 2,
do this ladder, 2-2, 4-4, 6-6, 8-8, 10-10, 12-12 reps of
alt db snatches & burpees,
then continue the next ladder from 12 to 2
t2b & hang power clean & jerk
(rotate after completing a round
ex…
1 . e1,5mom x 4, 1 power clean – 1 hang squat clean – 1 push jerk
2 . 11 min amrap of
10 muscle ups
20 hspu
30 c2b pull ups
40 s2o
50 bodyweight walking lunges
1a . e1,5mom x 3, 3 snatch pull
1b . e1,5mom x 3, 1 power snatch – 1 hang power snatch – 1 ohs
2 . 12 min amrap
20 kb swing
20 wall ball
10 step over the box with a kb
1a . e1,5mom x 4, 2 snatch pull – 2 hang power snatch
1b . e2mom x 4, 1 snatch – 1 snatch balance
2a . e2mom x 4, 1 clean pull – 1 hang squat clean – 1 front squat
2b . e2mom x 4, 1 clean – 1 hang power clean – 2 split jerks
3a . e2mom…
1 . e2mom x 4, 5-5-3-3 back squats 75-87,5 %
2 . 6 min amrap
7 t2b – 25 du /7 k2e – 35 su
rest 3 min and
6 min amrap
7 thrusters – 25 du / 35 su
in teams of 2
25 min amrap
partners rotate every 30 sec
120 du
60 air squats
40 s2o
20 burpees over bar
1 . e2mom x 4, 1 clean pull – 1 power clean – 2 split or push jerks
2 . 9 min time for 30-20-10 reps of
wall ball
kb snatches
hand release push ups
3 . 100 sit ups for time
1 . e2mom x 4, 3-5 strict ring muscle ups – 6-10 strict hspu
2 . 12 min amrap
8 walking lunges with 1 db oh right hand
12 alt db snatches
8 walking lunges with 1 db oh left hand
12 t2b /12 k2e
1 . 15 min to build a heavy snatch
2 . 15 min to build a heavy clean & jerk
3 . e1,5mom 5-5-3-3-3-3 reps dead lift 70-85%
4a . 3 x max rep strict muscle rest as needed
4b . 3 x 5-8 weighted chin ups rest as needed
4c . 3 x 8-12 …
1 . e1,5mom x 4, 1 snatch pull – 1 hang power snatch – 1 ohs
2 . in 15 min time cap
5 rounds of
40 du – 20 kb swings – 10 hspu – 5 bar muscle ups
scale workout: 80 su- 20 kb swings – 20 push ups – 10 pull ups
also scale reps ex: 40 …
1 . e2mom x 5, 5 back squats 80% – 1 l-sit rope climb (start sitting on the floor)
scale: 2 strict rope walks
2 . 9 min amrap of this ladder
1-1, 2-2, 3-3, 4-4,…………..
thrusters & burpees over bar
1a . e2mom x 4, 1 snatch pull – 1 hang squat snatch
1b . e2mom x 4, 1 snatch balance – 2 ohs
2a . e2mom x 4, 1 clean pull- 1 hang squat clean
2b . e2mom x 4, 1 power clean – 2 split jerks
3a . e2mom, 3-3-2-2-2 reps back squat, 75-90%
…
1 .e2mom x 4,
8 kb romanian dead lift- 8 kb strict press – 8 kb romanian dead lift
2 . in teams of 2, 18 min amrap, rotate after completing one exercise
18 kb swings
15 pull ups
12 hang power clean & jerk
9 ohs / scale 9 fron…
1 . e2mom x 4, 1 snatch pull- 1 power snatch
2 . 20 min amrap
10 hang db clean and jerk each hand
15 burpees
20 wall ball
15 t2b
1 . in front of the clock 12 min
1st min 4-6 ring muscle ups/ 8-10 dips
2nd min 4-6 bar muscle ups/ 8-10 pull ups
3rd min 8-10 hspu / 20 sec hand stand hold
2 . 8 min amrap
8 overhead lunges with a db
1 legless rope climb
8 k…
1 . 15 min to build a heavy snatch
2 . 15 min to build a heavy clean and jerk
3a . e2mom front squat
3-3-3-2-2-2 reps 75-92,5%
3b . e2mom dead lift
3-3-2-2 reps 70-80%
1 . e1,5mom x 5, 1 power clean- 1 hang power clean
2 . 3 rounds for time with a 9 min time cap
20 alternative db snatches
20 step over the box with a db
20 pull ups
1 . e2mom x 5, 1 snatch pull- 1 squat snatch- 1 hang squat snatch
2 . e2mom x 5, 1 clean pull- 1 squat clean- 1 hang squat clean- 1 split jerk
3a . e2mom back squat
3-3-3-2-2-2
75 – 92,5%
3b . e1,5mom push press
3-3-2-2
75- …
1 . e2mom x 5, 3 back squat 85-87,5%
2 . 10 min amrap
5 hspu
5 thrusters
5 t2b
5 burpees
1 . e1,5mom x 4, 2 front squats 75-80-85-90%
2 . in teams of 3 with a 20 min amrap
15 reps rotation
90 wall ball
90 kb swings
90 push ups
90 db snatch
1 . e1,5mom x 4,
1 power clean – 1 hang power clean – 1 hang squat clean
2 . in 14 min
20-15-10 reps of
t2b – push press – front rack lunges
then amrap of
20 du – 10 kb swings
1 . e1,5mom x 6, 1 snatch pull – 1 hang squat snatch
2 . e2mom x 6, 1 clean pull – 1 clean – 1 split jerk
3a . e2mom front squats, 3-3-3, 80%, 2-2-2, 87,5-90%
3b . e2mom dead lift, 3-3, 75%, 2-2, 85%
4 . 3 rounds of 6-8 weighted chin u…
1 . e2mom x 4,
7-10 strict pull ups + 7-10 strict hspu
2 . 15 min amrap
2 Muscle-ups /4 dips or 6 banded dips
4 Handstand Push-ups / 4 box push ups
6 step over the box with 1 kb on the front rack
8 kb swings
1 . e1,5mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs
2 . min 0-5, 3 rounds of
10 thrusters – 8 burpees over bar
min 5-10, 3 rounds of
10 s2o – 8 burpees over bar
min 10-15, 3 rounds of
10 front squats – 8 buprees over bar
1 . e2mom x 5, 3 back squats 75-87,5%
2 . in 9 min amrap of this ladder
1 pull up – 2 wall ball – 2 push ups
2 pull ups – 4 wall ball – 4 push ups
3 pull ups – 6 wall ball – 6 push ups
4 pull ups…………………….
1 . e2mom x 6, 1 snatch
2 . e2mom x 6, 1 clean & jerk
3 . e2mom back squat
3 reps 80%
3 reps 85%
4×2 90%
30 min amrap in teams of 3
1st 3 rounds of 10 t2b – 1 rope climb
2nd does amrap 3 thrusters – 3 burpees over bar
3rd rest
1 . e2mom x 4,
5 hang power clean – 10 burpees over bar
2 . for time
10 ring muscle ups / 20 dips
20 jumps over the box
30 alternative db snatches
40 wall ball
30 db one arm hang squat clean & jerk 15+15
20 c2b pull ups…
1 . 15 min to build a heavy snatch
2 . 15 min to build a heavy clean & jerk
3a . e2mom dead lift
3×5 80%
1×2 85%
1×2 87,5%
1×2 90%
3b . e2mom strict press
2×5 80%
2×3 85%
4 . 3 rounds not for time
(10 biceps cu…
1 . strict press, e1,5mom
2×3 80%,
1×2 85%,
1×287,5%,
1×2 90%
2 . 4 rounds for time of
8 m hs walk / 12 hspu / 20 hand release push ups
3 rope climbs
20 kb front rack lunges
3 . 3 rounds not for time of
10 ring dips …
1 . e2mom x 5, 4 hang power snatch – 8 strict t2b
2 . 11 min amrap
15 wall ball
12 kb swings
3 muscle up
1 . back squat e2mom
2×3 85%,
1×2 87,5%,
1×2 90%,
1×2 92,5%
2 . 21-15-9 reps for time of:
Dumbbell squat cleans
strict pull-ups
hspu
1 . e1,5mom x 6, 1 snatch 80-85%
2 . e1,5mom x 6, 1 clean & jerk 80-85%
3 . e2mom back squat
1×3 85%
1×2 87,5%
1×2 90%
1×2 92,5%
1×2 95%
2×5 80%
4 . 3 rounds not for time of
8 sdhp – 4 d-ball clean – 5 weighted pu…
1 . front squat, e2mom
2×3 80% – 1×2 85% – 1×2 87,5% – 1×2 90%
2 . team wod, in teams of 2
20 syncronized burpees
128 kettlebell snatces, 16 each partner, one rest as the other perform snatches
40 syncronized overhead lunges with a …
1 . e2mom x 5,
1 power clean – 1 hang power clean – 1 hang squat clean
2 . 3 rounds for time of
50 air squats
7 bar muscle ups / scale 15 pull ups or 25 ring rows
10 hang power clean
1 . e2mom x 6, 1 snatch
2 . e2mom x 6, 1 clean & jerk
3a . dead lift e2mom, 5-5-3-3-2-2
3b . push press e2mom, 5-5-3-3
4 . 3 sets of
10 db floor press + 10 barbell bend over row
rest as needed
1 . e1,5mom x 5, 4 push press
2 . tabata this
wall ball
burpees
2 db hang power clean & jerks
du or heavy rope jumps
8 rounds each, 20 sec work – 10 sec rest
1 . e1,5mom x 5, 1 power snatch – 1 hang power snatch – 1 ohs
2 . emom until fail
5 pull ups – 5 burpees – 1 thruster
5 pull ups -5 burpees – 2 thrusters
5 pull ups – 5 burpees – 3 thrusters
…………..
when you fail rest 2 mi…
1 . e2mom x 6, 2 snatch 75%
2 . e2mom x 6, 2 clean & jerk 75%
3 . back squat e2mom
2×5 -80%,
2×3 -85%,
1×2 -90%,
1×2 -92,5%,
1×2 -95%
4 . 3 x ( 5 back head press snatch grip -10 goodmornings – 8 weighted chin ups)
1 . back squat e2mom, 5-5-3-3-2-2
2 . 7 min time cap for 21 – 15- 9 reps of
t2b – wall ball – kb swings
then 3 min amrap sit ups
1 . front squat every 2 min
2×5- 75%, 2×3 – 80%, 2×2 – 85%
2 . 13 min amrap of
30 du / 60 su
20 air squats
8 hang power snatches 40/25kg
5 strict pull ups
1 . e1,5mom x 5, 1 power clean + 2 hang power clean
2 . 4 rounds with a dumbbell of
8 lunges + 8 hang power clean & jerks + 4 burpees over db – right hand
8 lunges + 8 hang power clean & jerks + 4 burpees over db – left hand
1 . e1,5mom x 7, 1 power snatch – 1 ohs
2 . e1,5mom x 7, 1 power clean – 2 split jerks
3a . front squat, every 2 min
2×5 – 82,5%, 2×3 – 87,5%, 2×2 – 92,5%
3b . dead lift, every 2 min
2×5 – 80%, 2×3-85%
3c .strict press, every 2 …
1 . e2mom x 4,
2 turkish get up each side – 50 heavy rope jumps
tgu: try to add weight round after round
2 . 9 min amrap
4 alternative db snatches- 4 wall ball
8 alternative db snatches- 8 wall ball
12 – 12……………
1 . e1,5mom x 5, 3 hang power snatces
2 . 12 min amrap
10 hang power clean 40/25kg
10 pull ups
10 push jerks
10 t2b
1 . e1,5mom x 7, 1 snatch pull – 1 squat snatch
2 . e1,5mom x 7, 1 clean pull – 1 squat clean – 1 split jerk
3 . back squat every 2 min
3×5 -85%, 3×3 – 90%, 3×2 – 95%
4 . 12-9-6-3 reps of
lungesters & bar facing burpees
1 . back squat – every 2 min
2×5 – 85%, 2×3 – 90%, 2×2 – 95%
2 . for time
12-9-6-3 reps of
lungesters* & burpees over bar
back step lunges + 1 thruster = 1 lungester
25 min time cap
10 strict ring muscle ups / 20 strict dips
50 du / 100 su
30 hspu/ 50 hand release push ups
50 du / 100 su
50 thrusters
50 du / 100 su
70 american swings
50 du / 100 su
90 db clean & jerk
1 . in 15 min find 1 rm of front squat (scale* 3 rm)
*everyone that has small experience in weight training
2 . 11 min amrap
9 t2b
12 lunges with a medball
15 wall ball
1 . in 12 min find 1 RM of strict press (scale* 3 RM )
*everyone that has small expirience in weight training
2 . in teams of 2 with 16 min time cap
100 sit ups with a medball together (50 each throwing the ball at your partner)
100 bu…
1 . e2mom x 5, 1 snatch – 1 ohs
2. e2mom x 5, 1 clean – 2 split jerks
3 . in 12 min find 1 rm strct press
4 . in 15 min find 1 rm dead lift
for time
30 burpees
50 alternative db snatches
70 pull ups
50 db thrusters (25 each hand)
30 burpees
1 . in 15 min find 1 RM back squat (scale 3 RM)
2 . 30-20-10 reps of
S2O and t2b
1a . e1,5mom x 4, 1 ohs – 1 snatch balance
1b . e1,5mom x 4, 1 snatch pull – 1 hang squat snatch
2 . e2mom x 4, 1 clean pull – 1 squat clean – 1 split jerk
3 . in 15 min find 1 rm back squat
4 . 21-15-9 reps for time of
t2b – s2o
1 . practice hs walk 10 min
2 . 5 rounds for time of
10 hspu / 15 hand release push ups
15 pull ups / 15 ring rows
20 suitcase lunges with a db
14 alternative db snatch
1 . e2mom x 4, 10 strict press
2 . 12 min amrap
30 wall ball
20 t2b
10 hang power clean
1 . emom 10 min
5 pull ups
5 burpees
5 thrusters
2 . 8 min amrap
7 t2b
7 hang power snatches
7 wall ball
1a . e2mom x 3, 2 snatch pull – 1 hang power snatch – 1 hang squat snatch
1b . e2mom x 4, 1 power snatch – 1 snatch
2a . e2mom x 3, 2 clean pull – 1 hang power clean- 1 hang squat clean
2b . e2mom x4, 1 power clean – 1 clean
3a . e2m…
1 . e2mom x 4, 2 front squats
2 . For Time
25-20-15-10-5 American Kettlebell Swings
50-40-30-20-10 Double-Unders
25-20-15-10-5 Goblet Squats
1 . e2mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs
2 . 12 min amrap
30 du – 8 kb front rack lunges – 8 kb snatches right hand – 8 kb snatches left hand
1a . e2mom x 4, 2 snatch pull – 2 hang squat snatch
1b . e2mom x 4, 1 power snatch – 2 ohs
2a . e2mom x 4, 1 clean pull – 1 hang squat clean – 1 front
2b . e2mom x 4, 1 power clean – 2 split jerks
3 . in 10 min build a heavy 3 reps bac…
1a . e2momx 4, 5 back squats
1b. e2mom x 4, 5 strict press
2 . team wod in teams of 3
1. does 20 burpees 2. amrap thrusters 3. rest
complete 120 burpees
then
1. does 20 t2b – 2. amrap kb swings – 3. rest
complete 120 t2b
th…
1 . e1,5mom x 4, 3 hang power clean
2 . e2mom x 3, 10 back squats
3 . 3 rounds for time of
15 hspu
20 t2b
20 jumps over the box
1 . in 12 min build a heavy 1 rep snatch
2 . in 10 min build a heavy 1 rep c&j
3 . e2mom x 5, 2 back squats
4 . 3 rounds for time of
15 s2o
20 t2b
20 jumps over the box
1 . e1,5mom x 4, 3 front squat
2 . e2mom x 4, 5 hang power clean + 5 front squat + 5 push jerk
3 . 7 rounds of
1 legless rope climb – 10 kb swings – 25 du
1a . e2mom x4, 3 snatch pull 110% of max snatch
1b . e2mom x4, 2 snatch
2a . e2mom x4, 3 clean pull 110%
2b . e2mom x4, 1 clean- 1 clean and jerk
3 . in 10 min find 3 RM back squat
4 . tabata this
s2o, sdhp, devil press, wall ball
1 . e2mom x 5, 3 back squats
2 . tabata this,
s2o – du – kb swings – wall ball
each exercise 20 sec work -10 sec rest x 8 rounds
rest 1 min between rounds
team wod, 2 partners
1 . partner 1 does 1 round of 10 kb swings – 7 burpees – 5 hang power clean & jerk
partner 2 does amrap wall ball until 1 finishes his/her round,
then switch until compliting booth 200 wall ball, then continue
…
1 . 0-10 min
3 t2b – 3 thrusters
6 t2b – 6 thrusters
9 t2b – 9 thrusters
12 t2b – 12 thrusters
15 t2b – 15 thrusters
2 . 10 -20 min
5 rounds for time of
40 du/ 50 su
15 c2b pull ups / 15 ring rows
1 . in 10 min build a heavy power snatch
2a . e2mom x 4, 1 clean pull – 1 clean – 1 hang squat clean
2b . e2mom x 4 1 power clean – 2 split jerk
3 . e2mom, 5-5-3-3-3 reps front squat
4 . e2mom x 4, 3 ohs
1 . e1,5mom x 4, 1 power clean – 1 hang power clean – 1 hang squat clean
2 . 12 min amrap
12 alternative db snatch – 6 hang power clean – 3 bar muscle ups
20 min amrap ”for mathematicians”
12 du – 4 wall ball – 4 kb swings
24 du – 8 wall ball – 8 kb swings
36 du – 12 wall ball – 12 kb swings
48 du – 16 wall ball – 16 kb swings
60 du – 20 wall ball – 20 kb swings
72 du – 24 wall b…
1 . e2mom x 4, 2 snatch pull – 2 hang power snatch
2 . e2mom x 3, 10 back squats
3 . in 7 min amrap of this ladder
1-1, 2-2, 3-3, 4-4, etc……..
db c&j – burpees
1a . e2mom x 4, 2 snatch pull – 2 hang power snatch – 2 ohs
1b . e2mom x4, 2 hang squat snatch
2a . e2mom x 4, 2 clean pull – 2 hang power clean – 2 front squats
2b . e2mom x 4, 2 hang squat clean
3 , in 10 min find 3rm back squat
4…
team wod
200 du 20 each partner
30m bear crawl with one partner holding the legs
50 hang power snathes 10 each partner
70 burpees over bar 7 each partner
90 kb swings 9 each partner
150 push ups 15 each partner
200 du 20 each …
1 . e2mom x 4,
2 power snatch – 2 ohs
2 . for time 30 – 20 – 10 reps of
alternative db snatches – t2b – wall ball
scale reps, 24-16-8
1a . e2mom x 4, 1 power snatch – 1 hang power snatch – 1 ohs
1b . e2mom x 3 , 1 ohs – 2 snatch balance
2a . in 10 min build a heavy power clean
2b . e1,5mom x 3, 2 split jerk
3 . e2mom x 5, 2 reps front squat
4 . e1,5mom x 5, 2 str…
for time
100 du – 50 air squats
30 hspu / 30 box push ups
50 du – 25 air squats
15 muscle ups / 15 c2b pull ups
50 du – 25 air squats
30 hspu / 30 box push ups
100 du – 50 air squats
1 . e3mom x 4,
7 hang power clean + 7 jumps over the box + 14 t2b
2 . emom 10 min
6 thrusters – 6 burpees over bar
1a . e2mom x 3, 1 snatch pull – 1 hang squat snatch – 1 ohs
1b . in 10 min build a heavy power snatch
2 . e2mom x 5, 1 power clean – 1 front squat – 1 split jerk
3 . e2mom x 4, 3 strict press
4 . 7 rounds for time of
5 front squats …
1 . e2mom x 4,
5 back squats + 8 db strict press each hand
2 . 10 min amrap
7 burpees
10 pull ups
30 du
1 . e3mom x 5, 10 hang power clean & jerk – 20 t2b – 2 legless rope climb
scale option: 10 hang power clean & jerk – 20 k2e – 2 rope walks
2 . in 8 min amrap of this ladder
2-2, 4-4, 6-6, 8-8, reps wall ball – swings
1 . e2mom x 5, 2 snatch pull – 2 hang power snatch – 2 ohs
2 . for time 30-20-10 reps of
pull ups – s2o – back rack lunges
1 . e2mom x 4, 4 ring muscle ups – 8 hspu / 8m hs walk
scale option, 8 ring rows with false grip – 8 dips – 8 box push ups
2 . 11 min amrap
30 du – (8 kb snatch + 8 kb front rack squats) right hand
30 du – (8 kb snatch + 8 kb front rac…
1 . in 12 min build a heavy snatch
2. e2mom x 5, 1 clean pull – 1 power clean – 1 hang squat clean – 1 split jerk
3 . in 10 min build a heavy 3 rep dead lift
4 . 7 rounds for time of
4 power clean 70% of 1rm – 8 hspu
1 . e2mom x 4, 2 hang power clean – 2 hang squat clean
2 . 11 min amrap this ladder
db snatches left & right hand – burpees
1-1, 2-2, 3-3, 4-4, …….
1 . e2mom x 4, 3 front squats
2 . 10 min time cap
40 -30-20-10 reps of
wall ball – kb swings
remaining time max pull ups
1 . e2mom x 5, 1 power snatch – 1 squat snatch – 1 ohs
2a . e1,5mom x 4, 1 clean pull – 1 hang squat clean
2b . e2mom x 3, 1 power clean – 2 split jerk
3 . in 10 min build a heavy 3 rep back squat
4 . do this ladder for time from 1 to …
team wod
2 partners
300 du, change every time you brake
80 hang power clean & jerk, change every 10 reps
40 bar muscle ups change every 5 reps / scale 60 pull ups, change every 10 reps
160 kb front rack walki…
For time:
1 round of:
120 double-unders
30 push presses, ½ body weight
6 legless rope climbs
Then, 2 rounds of:
60 double-unders
15 push presses, ½ body weight
3 legless rope climbs
Then, 3 rounds of:
40 double-unders
10 push pres…
1 . e2mom x 4, 3 strict press + 4 push press + 5 push jerks
2 . 10 min amrap
10 db walking front rack lunges
10 db clean & jerk right hand
10 db walking front rack lunges
10 db clean & jerk left hand
1 . e2mom x 4, 1 snatch pull – 1 hang squat snatch – 1 ohs
2 . in 12 min build a heavy clean & jerk
3 . e2mom x 4, 4 strict press
4 . 10 min amrap of
10 power clean- 10 thrusters – 10 t2b
25 min time cap
1 round of:
30 strict pull-ups / 30 strict ring rows
60 push-ups
90 squats
Then, 2 rounds of:
15 strict pull-ups / 15 strict ring rows
30 push-ups
45 squats
Then, 3 rounds of:
10 strict pull-ups / 10 strict ring rows
20 …
1 . e2mom x 4, 3 front squats
2 . 12 min time cap
21-15-9 reps of kb swings – burpees
then
18-12-6 reps of thrusters – t2b / k2e
1a . e1,5mom x 4, 1 snatch pull – 1 hang squat snatch
1b . e2mom x 4, 1 power snatch – 1 squat snatch – 1 snatch balance
2 . e2mom x 4, 2 clean pull – 1 hang squat clean – 1 front squat – 2 split jerks
3 . e2mom x 4, 2 back squats
4 ….
1 . e2mom x 4, 5 push press
2 . 5 rounds for time of
15 box jumps –
15 pull ups / scale 10 jumping pull ups –
10 hspu / scale 15 hand release push ups
scale 4 rounds
team wod, in teams of 2
50 ohs / scale front squat or back squat
one max rep set and change
then 3 rounds each of
20 db snatches – 20 db front squats (1 dumbbell)
then 50 hang power snatces
one max rep set and change
1 . 12 min to build a heavy snatch
2a . e2mom x 4, 1 clean pull – 1 power clean
2b . e2mom x 4, 1 clean – 1 front – 1 split jerk
3a . e2mom x 3, 3 snatch grip dead lift
3b . e2mom x 3, 3 sumo dead lift
4 . e3mom x 4, 15 sdhp – 12…
1 . in 2 min
80 du, then amrap of bar muscle ups
rest 90 sec & repeat 2 more rounds
2 . 11 min amrap of
8 t2b – 1 rope climb – 8 kb swings
in 20 min
4 rounds of
25 wall ball – 30 push ups
then amrap of
10 hang power clean – 7 burpees over bar
1 . e2mom x 5, 3 back squats
2 . 12 min amrap, 10 pull-ups – 8 dumbbell deadlifts – 8 dumbbell push presses
1 . e2mom x 5, 2 heavy power snatch
2 . e2mom x 5, 2 heavy power clean
3 . every 2 min, 5-5-3-3-2 front squats
4 . 3 rounds for time of
10 power clean & jerk – 10 kb swings – 15 t2b
5 . emom 8 min
1st min 8 db press right han…
1 . 3 rounds or time of
20 kb front rack lunges – 15 box jumps – 20 kb snatches (10 each hand)
2 . 10 min amrap,
10 dips – 15 kb swings – 30 heavy rope jumps
1 . tabata this
20 sec work – 10 sec rest x 8 set x 4 rounds
90 sec rest between rounds
1st round thrusters
2nd round db push up to row
3rd round 2 db clean & jerk
4th round burpees
2 . 70 t2b for time, scale 50 t2b or 50 …
1 . e2mom x 4, 1 power snatch – 1 snatch balance – 1 ohs
2 . 12 min to build a heavy clean & jerk
3 . e2mom x 5, 5 dead lift
4. plyometrics & core training
1 . practice hs walk or hs hold or hspu for 10 min
2 . Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell front squats
1 . e2mom x 4, 4 front squats
2 . e2mom x 4, 8 s2o – 8 strict pull ups
3 . for time
50 alternative db snatches
100 sit ups
1a . e1,5mom x 4, 1 snatch pull – 1 power snatch – 1 hang power snatch
1b . e2mom x 4, 1 snatch balance – 2 ohs
2 . e2mom x 4, 1 clean pull – 1 hang squat clean – 1 split jerk
3 . e3mom x 4, 8 back squats – 8 shoulder press
4 . 30 sna…
for time
20 muscle ups / 40 hand release push ups
80 kb swings
120 wall ball
1 . e3mom x 4, 8 kb push jerk right hand – 8 kb front squats – 8 kb clean, then do the same left hand
(Do not perform with speed, focus on technique, make every rep count)
2 . e2,5mom x 4, 8 right leg front rack lunges – 8 right halo –
8 lef…
1 . in 12 min build a heavy snatch
2 . e2mom x 5, 2 clean 2nd pull – 2 hang squat clean – 2 split jerks
3 . 8 min to buil a heavy 3 rep back squat
4 . 4 rounds of
8 dead lift
30m overhead farmers walk
4 strict ring muscle ups /sc…
min 0-4 amrap
10 wall bal – 10 push ups
min 4-6 rest
min 6-10 amrap
10 pull ups
10 alternative db snatches
min 10-12 rest
min 12-16 amrap
10 burpees
10 kettlebell swings
min 16-18 rest
min 18-22 amrap
5 hang pow…
1 . e2mom x 5, 10 hang power snatches – 10 burpees
2 . for time 21 – 15 – 9 reps of
pull ups – wall ball – jumps over the box
1 . e2mom x 4, 2 L-sit rope climbs – 10 alternative pistol squats
2 . 4 rounds of
4 ring muscle ups / 10 dips
8 hang power clean
32 du / 32 heavy rope jumps
1 . e2momx5, 5 back squat
2 . 12 min amrap
8 t2b
8 s2o
8 swings
1 . e2mom x 5, 1 snatch 2nd pull- 1 power snatch- 1 squat snatch
2a . e2mom x 4, 1 clean 2nd pull- 1 power clean- 1 squat clean
2b . e1,5mom x 4, 2 split jerk
3 . e2mom x 5, 3 ohs
4 . min 0-2
25 wall ball- remaining time max rep pow…
1 . e1,5mom x 4, 2 hang power clean
2 . emom 7 min, 5 hang power clean – 5 burpees over bar
3 . 3 rounds for time of
10 db hang power clean & jerk
15 jumps over the box
3 legless rope climbs
For time
200 du
50 db snatch
50 burpees
50 s2o
100 swings
Scaled workout
200 su
40 db snatch
40 burpees
40 s2o
75 swings
1 . emom 10 min
1st min 4 bar muscle ups
2nd min 8 hspu
2 . 8 min amrap
8 pull ups
8 thrusters
1 . e2mom x 4, 1 power snatch- 1 hang squat snatch- 1 ohs
2 . in 12 min build a heavy clean and jerk
3a . e2mom x 4,
3 front squat
3b . e1,5mom x 4,
4 snatch grip back head press
4 . 4 rounds for time of
10 front rack lunges
…
1 . e2mom x 5,
5 front squats – 8 db push press
2 . for time
21 – 15 – 9
wall ball – t2b – kb swings
run 5 km for time
1 . 8 min amrap
10 alternative db snatches
6 jumps over the box
2 . e4mom x 4,
10 front rack walking lunges with 2 kettlebells
10 alternative jumping lunges
10 upright row
max rep deficit push ups
5 rounds for time of
400 m run
3 legless rope climbs
10 hang power clean
scale options
4 rounds for time of
400 m run
3 rope climbs or 3 rope walks
10 hang power clean
1 . in front of the clock 15 min
1st min 8 weighted pull ups
2nd min 8 weighted dips
3rd min 12 alternative pistol squats
4th min rest
2 . emom 8 min
10 wall ball
8 pull ups
1 . 12 min to build a heavy snatch
2a . e2mom x 5, (moderate)
1 clean – 1 hang power clean – 1 split jerk
2b . e2mom x , (moderate)
1 clean – 3 front squats
3a . e2mom x 4
8 dead lift
4 . 8 min amrap
6 power clean – 4 push…
crossfit open 20.2
20 min amrap
4 db thrusters
6 t2b
24 du
https://www.youtube.com/watch?v=cAu5ihUIX_0
1 . e2mom x 4, 8 back squat
2 . 12 min amrap,
7 s2o – 9 burpees – 11 swings
1 . e2mom x 5, (moderate)
1 snatch pull – 1 hang squat snatch – 1 snatch balance
2a . e1,5mom x 3, (moderate)
1 clean – 1 hang squat clean
2b . e2mom x 4, (heavy)
1 power clean – 2 split jerk
3a . e2mom, (heavy)
4-4-2-2-2-10 r…
1 . e3mom x 4
5 front squats* – 10 jump squats** – 10 knee tuck jumps
2 . e4mom x 4
5 hang power clean* – 15 barbbell dody row *** – 15 banded explosive push ups
elite athletes- * go as heavy as you can , ** add extra weight with 2 du…
EVENT 1 PINK RIBBON GAMES
time cap 16 min
21-15-9
wall ball – t2b
15-12-9
db front squats – hspu
9-6-3
db thrusters – burpees over box
1 . min 0-2, 4 ring muscle up – 2 ring dips
min 2-4, 3 ring muscle up – 4 ring dips
min 4-6, 2 ring muscle up – 6 ring dips
min 6-8, 1 ring muscle up – 8 ring dips
scale option:
min 0-2, 15 ring rows – 4 dips
min 2-4, 12 ring row…
1a . every 1,5 min, 4 sets x 2 snatch balance – 2 ohs (low)
1b . every 1,5 min, 4 sets x 1 power snatch – 1 hang squat snatch (moderate)
2 . in 12 min build a heavy clean & jerk (heavy)
3 . e2mom, 5-5-3-3-2 reps dead lift (2 reps 90% …
pink ribbon event 3
16 min time cap
40 alt one hand db snathes
40 swings
30 burpees
30 t2b
20 devil press
20 c2b pull ups
1 . e2mom x 4, 1 squat clean – 1 hang squat clean – 2 front squat
2 . 10 rounds for time of:
8 hang power clean & jerk
10 bar-facing burpees
Time cap: 15 minutes
1 . e2mom x 5, 2 snatch pulls – 2 hang power snatch – 2 snatch balance
2 . e2mom x 5, 1 clean pull – 1 hang squat clean – 1 split jerk
3a . e1,5 min x 4, 3 ohs
3b . e1,5mom x 3, 8 oh lunges
4 . crossfit open 20.1 wod
10 rounds for ti…
warm up, 3 rounds of
15 kb swings, 8 overhead lunges each hand, 8 windmill each side
1 . e3mom x 3, 16 kb front rack walking lunges – 10 bulgarian split squat each leg – 16 alternative jumping lunges
2 . for time 3 rounds of
50 heavy r…
1 . e2mom x 4, 2 rope climbs – 5 hang power clean – 7 burpee box jumps
2 . for time
100 du
3 rounds of 27 wall ball – 21 t2b – 15 s2o
100 du
3 rounds of 15 kb swings – 12 pull ups – 9 thrusters
1 . emom 5 min, 4-5 bar muscle up / scale 4-5 box muscle up or banded muscle up
2 . emom 5 min, 6-8 strict pul ups / 6-8 scale banded pull ups or 10-15 strict ring rows
3 . 8 min amrap,
10 alternative db snathes – 8m oh lunges – 8 hspu/ …
1 . build a heavy snatch in 10 min
2a . e2mom x 4, 1 squat clean – 1 hang squat clean – 1 front squat
2b . e1,5mom x 4, 1 power clean – 2 split jerk
3a . e1,5om x 5, 3 reps dead lift snatch grip
3b . e1,5mom x 4, 3 reps ohs
4 . 3 ro…
1 . e2mom x 4, 5 strict press + 5 push press + 5 push jerks
2 . 15 min amrap, 20 wall ball – 20 db hang power clean – 20 burpees – 20 kb swings
1 . pink ribbon event 1
time cap 16 min
21-15-9
wall ball – t2b
15-12-9
db front squats – hspu
12-9-6
db thrusters – burpees over the box
2 . core stability training
1 . e2mom, 10-8-6-4 reps back squat
2 . 8 min amrap,
5 thrusters 5 burpees 5 pull ups
1 a . e1,5mom x 4, 2 snatch pulls+1 hang power snatch
1b . e2mom x 4, 1 power snatch +1 hang squat snatch +1 snatch balance
2a . e1,5mom x4, 2 clean pulls +1 hang power clean
2b . e2mom x 4, 1 power clean+1 hang squat clean+1 split jerk
…
1 . for time 4 rounds of
40 heavy rope jumps
10 lunges – 10 db ang power c & jerk right hand
10 lunges – 10 db ang power c & jerk left hand
2 . 4 rounds not for time of
20 hollow rock
20 superman rock
15 strict ring ro…
1 . emom 5 min,
5 hang power snatch- 5 t2b
add 1 rep every min
2 . 11 min amrap
7 burpees
7 hspu / 14 hand release push ups
7 box jumps over the box
1a . emom 3 min, 8 strict pull ups
1b . emom 3 min, 10 kipping pull ups
1c . emom 3 min, max rep butterfly pull ups
2 . for time
100 du / 100 single unders
5 db thrusters each hand
75 du / 75 single unders
10 db thrusters each…
1a . emom 5 min, 3 snatch pulls 110% of max snatch
1b . e1,5mom x 5, 2 snatch balance
2 . in 12 min build a heavy squat clean
3 . e2mom, 5-5-3-3-2 reps back squat
4 . e1,5mom x 4, 4 heavy sdhp – 8 t2b (add weight every round)
5 . 3x…
1 . e4mom x 4
15 push press
2 rope climbs
14 db snatch
15 wall ball
2 . core training
1a . emom 4 min, 3 snatch pulls
1b . e1,5mom x 4, 2 hang squat snatch
2a . e1,5om x 4, 2 clean pulls – 2 hang squat clean
2b . e1,5mom x 4, 3 push jerks
c . 5 rounds for time
5 squat clean – 5 push jerks
d . 4 x 10 bend row + 10 …
1 . e3mom x 4
8 back rack lunges – 8 back squats (non stop – same weight on bar) – 8 knee tuck jumps
2 . emom 12 min, 40 sec work – 20 sec rest,
1st min hang power db clean
2nd min sit ups
3rd min push ups
1 . e2momx 4, 2 hang squat clean – 2 front squat
2 . 11 min amrap
12 swings
2 ring muscle ups / 8 ring dips dips
10 t2b
team wod
in teams of 3, 2 rounds each, time cap 40 min
no 1 runs 1000m (scale 750m)
no 2 does amrap, 4 hang power snatch – 2 ring muscle up (scale 8 dips)
no 3 does amrap, 5 strict pull ups – 15 air squats
1a . emom 5 min, 5 deficit hspu
1b . 30 m hs walk time cap 5 min (scale 12 wall climb)
2 . 5 rounds of
15 thrusters – 3 legless rope climb (scale 3 rope walks)
1 . in 15 min build a heavy snatch
2a . emom x 5, 3 clean 2nd pull
2b . e1,5mom x 4, 2 squat clean
2c . e1,5mom x 4, 2 split jerk
3 . e2mom x 4, 8 overhead walking lunges / scale option 8 front rack walking lunges
4 . do this ladde…
1 . e1,5mom x 5, 3 push press
2 . 12 min amrap
10 alternative db snatch
8 burpees
30 du
1 . 7-5-3-3 reps back squat e2mom
2 . 21-18-15-12-9 reps of
wall ball & t2b
1a . emom 4min, 3 snatch pulls 110% of max snatch
1b . e1,5mom x 4, 2 power snatch
1c . e1,5mom x 4, 1 hang squat snatch – 1 snatch balance
2 . e2mom x 5, 1 clean – 1 hang squat clean
3 . e2mom x 5, 3 ohs
4 . 5 rounds for time of
…
1 . e4mom x 4, 10 kb front rack walking lunges – 10 step over the box – 16 alternative jumping lunges
2 . e4mom x 4, max rep chin ups – 15 deficit push ups – max rep barbell body row
for time 2 rounds of
1000m run
50 kb swings
30 burpees
50 push press
5 rope climbs
50 db hang power clean
1a . emom x 3, 3 snatch pulls
1b . e1,5mom x 4, 1 hang squat snatch – 1 snatch balance
2 . e2mom x 4, 2 clean pulls – 2 hang squat clean – 2 split jerk
3 . e2mom x 5, 3 front squats
4 . ”isabel” 30 snatches for time
1 . e2mom x 5, 4-6 bar muscle up or banded muscle up or box muscle up
2 . 4 rounds of
12 ring dips – 18 t2b – 24 db suitcase lunges
1 . e2mom x 4,
5 hang power snatch – 5 burpees over bar – 10 kb swings
2 . 14 min amrap
8 right arm db clean & jerk – 8 pull ups – 35 du
8 left arm db clean & jerk – 8 pull ups – 35 du
weightlifting
wednesday 18.9.2019
1 . e2mom x 5, 2 snatch 2nd pull – 2 power snatch – 2 ohs
2 . in 12 min build a heavy clean & jerk
3 . e2mom x 4, 10 front rack walking lunges
4 . e2mom, 5 -5 -5 -3 -3 – 10 reps dead lift
…
Weightlifting monday 16.9.2019
1a . e1,5mom x 4
1 snatch 2nd pull – 1 hang power snatch – 1 ohs
1b . e1,5mom x 4
2 snatch balance
2a . e2mom x 4
1 power clean – 1 hang squat clean – 1 front squat
2b . e1,5mom x 4
2 split j…
1 . e2mom x 4, 3 thrusters
2 . in 16 min
run 1000m, then amrap
7 thrusters
7 burpees
7 t2b
1 . emom 5 min,
3-5 strict ring muscle ups / or 7-10 dips
2 . emom 5 min,
7-10 hspu / or 10-15 hand release push ups
3 . 9 min amrap of
30 oh lunges
30 kb snatches
1 . e2mom x 5, 7 hang power clean – 14 t2b
2. 8 min ladder, 1-1, 2-2, 3-3, 4-4, ……
thrusters – pull ups
weightlifting
1a . emom 5 min, 3 snatch 2nd pull 110% of max snatch
1b . in 7 min build a heavy snatch
2a . e1,…
warm up 3 rounds of
20m 2 kettlebells overhead walk
10 goblet squats, 10 push ups, 45 sec plank, 30sec superman hold
1 . e4mom x4,
8 romanian dead lift – 8 bulgarian split squats each leg – 8 seated db press
2 . 4 rounds (not for t…
1 . 300 du for time,
time cap 5 min
2 . e4mom x 5
20 kb swings
10 jumps over the box
20 db snatch
3 legless rope climbs
1 . every 1,5 min x 5, 5 front squat
2 . tabata, 8 sets each exercise 20 sec work, 10 sec rest
4 rounds, 1 min rest between
each round
hang power snatch
push ups
wall ball
burpees
hang power snatch,
push ups,
wall ba…
1 . e3mom x 4
10 front rack lunges
10 push press
2 . 12 min amrap
2 rope climbs
10 dips
20 swings
1 . 2 rounds of
1000m run
40 pull ups
30 db hang squat clean
20 burpee jump over the box
1 . e2mom x 4,
2 clean 2nd pull – 2 hang squat clean – 2 push jerk
2 . 11 min amrap
15 sit ups
12 kb swings
9 wall ball
22 min amrap
50 du / 100 single unders
40 lunges
30 alternative db snatch
20 hspu / 20 hand release push ups
10 bar muscle up / 10 pull ups
1 . e2mom x 4, 8 back squats
2 . 7 rounds of
7 thrusters
7 t2b
time cap 10 min
1 . 100 kettlebell snatch, 50 each hand, time cap 10 min
rest 4 min
2 . 21-15-9 reps of
kettlebell front rack squats &
kb clean & jerk (long cycle)
3 . in 5 min build a heavy turkish get up
1 . for time
1000m run
50 alternative db snatch
50 overhead lunges with the same db
100 push ups
1000m run
1 . e2mom x 4,
max reps strict ring muscle ups
scale, strict ring dips or dips or assisted dips
2 . e2mom x 4,
8 hang db* clean & press + 8 strict t2b
3 . for time 3 rounds of
30 sit ups + 60 du
*2 db
1a . e1,5mom x 3, 2 snatch pulls
1b . e1,5mon x 3, 2 hang power snatch
1c . e1,5mom x 3, 2 hang squat snatch
2 . for time
3-6, 5-10, 7-14, 9-18, 11-22 reps of
hang power snatch – pull ups*
*use only kipping technique for pull ups
1 . e2mom x 4, 5 front squats + 5 box jumps + 5 knee tuck jumps
2 . 10 min amrap
10 kb swings
8 thrusters
6 burpees over bar
1 . every 1,5 min x 5
5 double kb swings + 5 kb clean + 5 kb push jerk
2 . every 1,5 min x 5
8 kb snatch right hand + 8 kb snatch left hand
3 . 8 min amrap
5 kb thrusters right hand + 5 burpees
5 kb thrusters left hand + 10 kb ru…
1 . 4 rounds for time
15 kb swings
15 push ups
20 kb front rack lunges
2 . e3mom x 4
10 strict press
15 kipping pull ups
1 . e2mom x 4,
10 t2b
2 legless rope climbs
2 . 10 min amrap
8 dumbbell clean & press each hand
16 sit ups
32 du
1 . e1,5mom x 4
2 snatch pulls – 2 hang power snatch
2 . e1,5mom x 4
2 clean pulls – 2 hang power clean
3 . e2mom x 3
4 front squats
4 . e2mom x 3
4 ohs
1 . e2mom x 3, 10 back squats
2 . 5 rounds for time of
8 strict pull ups
10 alternative dumbbell snatches
3 . core training
1 . e1,5mom x 5, 4 thrusters
2 . 4 rounds for time of
50 du / 100 su
21 swings
15 box jumps
9 burpees
1 . e2mom x 5,
1 power snatch – 2 hang power snatch
2 . 5 rounds for time with 2 dumbbells
6 front rack db squat
12 db clean / 12 hang db clean
15 t2b / 15 k2e
1 . 7 min amrap
4 db snatches each hand
8 hspu
rest 5 min
2 . 5 rounds for time of
10 ring dips
15 pull ups
20 lunges with a plate overhead
1 . e2mom x 4
10 push press – 10 jumps over the box – 10 t2b
2 . 10 min amrap
30 du / 50 su
12 kb swings
2 muscle ups / 8 dips
1 . emom 10 min
1st min, 10 thrusters
2nd min, 7 pull ups – 5 burpees
rest 5 min
2 . then for time
30 wall ball
15 hang power clean
20 wall ball
10 hang power clean
10 wall ball
5 hang power clean
1 . e4mom x 4
20 walking front rack lunges with kettlebell
10 jumping split squats each leg
2 . e3mom x 4
8 strict press
8 upright row
8 bend row
1 . in teams of 2,
amrap in 22 min of
15 hang power clean & jerk
15 t2b
15 hang power snatches
15 pull ups
15 thrusters
7 ring muscle up / 15 dips
partners rotate after completing one exercise ex: 15 hang power clean &a…
1 . practice hs walk 12 min
2 . 4 rounds for time of
15 hspu / 15 box push ups
16 pistol squats / 16 box pistol
3 turkish get up each side
1 . e2mom x 4, 7 hang power snatch – 14 t2b
2 . 14 min amrap
7 db clean & press each hand
14 push ups
14 suitcase lunges
35 du / 50 su
1 . e2momx 4, 10 back squats 60%
2 . 5 rounds for time of
15 wall ball
10 burpees
10 alternative db snatch
1 . e3mom x 4, 6 one leg dead lift, 8 bulgarian split squats, 12 alternative walking lunges with 2 kb in the front rack
2 . e3mom x 4, 10 kb shoulders press, 10 barbell bend row, 10 db pull over
3 . 100 burpees for time
time cap 8 min
team wod in teams of 2
5 rounds of
30 kb swings, 15 reps each
18 burpee box jumps, 9 reps each
6 rope climbs, one by one
time cap 15 min
then rest 5 min and perform for time, with a 18 min time cap
100 pull ups, every 10 reps
…
1a. e2mom x 4, 8 db snatch each hand
1b . e2mom x 4, 10 db clusters with 2 dumbbells
2 . 3 rounds of
10 strict hspu
15 strict pull ups
3 . core training
2 rounds of
1 min l-sit
45 sec side plank each side
90 sec superman…
22 min amrap
4 bar muscle up
8 hang power snatch
12 burpees over bar
24 wall ball
1 . in 10 min build a heavy 2 rep front squat
2 . for time
500 m run
21 thrusters – 9t2b
500 m run
15 thrusters – 15 t2b
500 m run
9 thrusters – 21 t2b
add weitgth on bars every round
ex. 1st round 40kg, 2nd round 50kg, …
1 . E4mom x 5, 10 lunges + 10 back squats + 10 strict pull ups + 10 ring dips
2 . core training 2 rounds of
1 min L sit, 90 sec hollow support, 2 min plank , rest 30 sec between
every time you break rest 10sec
1 . E2mom x 5, 50 du – 10 hang power clean and jerk
2 . 14 min time cap for
50 t2b
1000m run
10 rope climbs
team wod, teams of 3
3 rounds each of
no1, 20 wall ball – 20 pull ups – 20 swings
no2 amrap, 5 db thrusters + 5 db snatch right hand/ 5 thrusters + 5 db snatch left hand
no3, rest
1a . every 90 sec, 2×5 strict press – 75% 1rm, then add weight
1b . every 90 sec, 2×5 push press then add weight
1c . every 90 sec, 2×5 jerk press
2 . 14 min amrap
30 hspu
10 bar muscle up
30 hang power snatch
10 ring muscl…
1 . E2mom x 4, 5 front squat- 7 box jumps- 10 jump squats
2 . 5 min amrap of
10 swings
7 burpees
rest 1min, then
5 min amrap of
8 alternative db snatches
8 c2b pull ups
1 . e2,5mom x 5, 10 lunges – 10 push press
2 . for time
5 wall ball – 1 rope climb
10 wall ball – 2 rope climbs
15 wall ball – 3 rope climbs
20 wall ball – 4 rope climbs
25 wall ball – 5 rope climbs
team wod in teams of 3
20 min amrap
no 1, 10 hang power clean & jerk – 10 burpees over bar – 14 db snatches 7 each hand
no 2, amrap du
no 3, hollow support
1 . emom 5 min, 7-10 hspu
2 . emom 5 min, 4-6 ring muscle ups
3 . 5 rounds of
7 strict t2b
10 strict ring dips
10 chin ups
rest 90 sec
1 . e2mom x 4
5 muscle snatch – 8 ohs
2 . 15 min time cap
6 rounds of
7 hang power snatch
10 t2b
15 kb swings
remaining time amrap of
20 du – 15 push ups
1 . e2mom x 4
10 thrusters – 5 bar muscle ups
scale: 10 thrusters – 10 pull ups
2 . amrap in 9 min
10 wall ball
8 alternative db snatch
6 burpees
1 . e3mom x 3, 16 lunges- 16 alternative jumping lunges
2 . for time, 2 dumbbells
20-15-10-5 reps of
t2b
dumbbell clean
dumbbell press
1 . team wod in teams of 2, 2 rounds each partner
no 1 runs 1000m
no2 does amrap 5 hang power snatch – 5 thrusters – 10 kb swings
2 . core training
L-sit, plank, side plank, superman hold
1 . e2,5mom x 4, 10 ring dips or ring push ups + 10 double kb press
2 . 12 min amrap
50 du
2 rope climbs
10 hspu or 15 hand release push ups
12 alternative pistol squats or box pistol squats
for time
80 kb swings
40 t2b
80 db hang power clean & jerk, 40 each hand
40 burpees over dumbbell
80 wall ball
1 . e2,5mom x 4, 10 lunges + 10 back squats
2 . for time, 20 -15 – 10 – 5 reps of
pull ups & s2o
1 . e4mom x 3, 8 front squats 60% – 8 bulgarian split squats – 8 one leg dead lift
2 . e3mom x 3, 15 strict ring rows – 15 diamond push ups – 20 sit ups
1 . in teams of 2, 25 min amrap
20 alternative db snatch,
20 pull ups,
20 db clean & jerk, 10 each hand
20 overhead squats,
partners rotate every 20 reps
1a . 9-7-5-3 reps back squat, every 2 min
1b . 9-7-5-3 reps push press, every 2 min
2 . for time 21-15-9 reps of
buprees – t2b – kb swings
1 . in front of the clock 15 min
1st min, 7 hang power clean – 10 c2b pull ups
2nd min, 10 kb swings – 10 wall ball
3rd min, rest
2 . for time
120 du – 3 legless rope climbs
90 du – 2 legless rope climbs
60 du – 1 legless rope…
for time
buy in 100 air squats
50 db snatch, 25 each hand
100 heavy rope jumps
run 1000m
100 sit ups
50 db clean & press, 25 each hand
100 heavy rope jumps
run 1000m
1 . in teams of 2
10 min amrap of
10 thrusters – 7 burpees over bar
change after completing one round
then rest 5 min and
2 . for time, partners change every 30 sec
100 wall ball
100 burpees
100 kb swings
100 hand releas…
1 . emom 10 min
1st min 5 bar muscle ups
2nd min 8m hand stand walk / 10 hspu / 10 box push ups
2 . 18 min time cap
buy in 1000m run, then amrap of
2 rope climbs
8 db snatches each hand
8m db overhead lunges each hand
1 . e2mom x 5, 7 hang power snatch – 14 t2b
2 . 10 min time cap
10 pull ups – 15 wall ball – 30 du/60 su
20 pull ups – 30 wall ball – 60 du/120 su
30 pull ups – 45 wall ball – 90 du/180 su
1 . e2mom, back squat for 15-12-9-6-3 reps
2 . 9 min amrap
1 burpee-2 kb swing-1 tgu left hand-1 tgu right hand
2 burpee-4 kb swing-1 tgu left hand-1 tgu right hand
3 burpee-6 kb swing-1 tgu left hand-1 tgu right hand
4 burpees-8 kb…
1 . e4mom, 16 min
1st min – 8 front squats with 3 sec pause at the bottom of the squat
2nd min – 5 one leg dead lift each leg
3rd min – 40 sec skipping pushing the wall
4rth min – rest
2 . e4mom, 16 min
1st min – 1 max r…
22 min amrap
10 hang power snatch
20 pull ups / 20 ring rows
30 wall ball / 30 air squats
60 du / 60 su
1 . e2mom x 4,
5 ring muscle ups – 10 hspu
scale option:
8 dips – 10 box push ups
2 . for time 21 -15 -9 reps of
thrusters
t2b
burpees over bar
1 . e2mom x 4, 2 clean pulls – 2 hang power clean – 2 hang squat clean
2 . 12 min amrap
in teams of 2
7 hang power clean
7 jumps over the box
rotate every 2 rounds
1 . every 90 sec, 4×5 back squats
2 . 5 min amrap
5 burpees
5 t2b / k2e
8 kb swings
3 . 5 min amrap
7 wall ball
7 push ups
7 sit ups
1 . e4mom x 4, rest 30” – 40” between exercises
12 alternative back rack front step lunges – 8 bulgarian split squats – 10 split stance alternative jumps
2 . e3mom x 4,
10 dumbbell floor press – 8 double kettlebell push press – 8 slow eccentr…
1 . e2mom x 4, 10 double kettlebell long cycle (clean & jerk)
2 . in 15 min
buy in 50 wall ball, then
30 dumbbell snatches
2 rope climbs
20 dumbbell snatches
4 rope climbs
10 dumbbell snatches
6 rope climbs
then amra…
1 . 10 min practice hs walk
2 . 5 rounds of
8 m hs walk
16 alternative pistols
50 du
scale:
10 hspu / 10 box push ups
16 assisted pistols / 20 goblet squats
50 heavy rope jumps
3 . core training
1 . e2mom x 4, 2 snatch 2nd pull – 2 hang power snatch – 2 ohs
2 . for time in teams of 2, partners change every 30 sec
time cap 12 min
100 kb swings
80 wall ball
60 burpees
40 thrusters
20 bar muscle ups , scale: 20 box muscl…
1 . e1,5mom x 4, 4 thrusters
2 . 12 min amrap
8 m walking lunges – 8 kettlebell snatch right hand
8 t2b
8 m walking lunges- 8 kettlebell snatch left hand
8 strict pull ups
1 . every 90 sec, 5 x 4 push press
2 . in 16 min
run 1000 m, then amrap
10 t2b / 10 k2e
10 dumbbell clean
40 du
1 . e2mom x 5, 3 back squat
2 . 12 min amrap
9 burpees
12 alternative dumbbel snatch
15 wall ball
1 . practice ring muscle up 10 min
2 . emom16 min
1st min 10 hs push ups
2nd min 15 kb swings
3rd min 15 hollow rock
4th min 10 roll up to pistol squat or squat
for time
run 750m
10 rounds of 5 pull ups – 10 push ups – 15 air squats
run 750m
10 rounds of 5 pull ups – 10 push ups – 15 air squats
run 750m
scale
run 500m
8 rounds of 5 pull ups / ring rows – 10 push ups – 10 air sq…
1 . e2mom x 4, 2 clean 2nd pull – 2 hang power clean – 2 hang squat clean
2 . for time
21-15-9 reps of
t2b & thrusters
1 . e2,5mom x 4, 10 strict press – 10 strict pull ups
2 . e3mom x3, 10 back squats – 10 jumps squats – 10 box jumps
1 . Every 90 sec x 4, 3 snatch 2nd pull, 3 hang power snatch, 3 ohs
2 . team wod, in teams of 3
15 min amrap
no 1, 10 hang power snatces, 8 burpees over bar, 30 du / 50 single unders
no2, 20 wall ball then ampap swings ntil no 1 fin…
1 . practice 10 min hs walk
2 . for time 5 rounds of
5 bar muscle ups / 3 bar muscle ups / 5 box muscle ups or banded
2 rope climbs
16 overhead lunges with a 20 / 10 kg plate
22 min amrap
20 swings
20 t2b
20 dumbbell snatches 10 each hand
20 push ups
20 dumbbell clean & press 10 each hand
1 . e2mom x 4, 5 front squats
2 . min 1, 10 thrusters then max rep pull ups
min 2 rest
min 3, 10 trusters then max rep burpees
min 4 rest
complete 4 rounds
1 . e4mom x 3,
6 box step up each leg
10 romanian dead lift
8 bulgarian split squats each leg
2 . e4mom x 3,
10 bend barbell row
10 diamond push ups
10 dips
3 . 100 sit ups for time
1a . every 90 sec x 3, 5 strict press
1b . add weight and every 90 sec x 3, 5 push press
2 . in teams of 2
partners perform 3 rounds each of
10 hang power snatch- 15 t2b
then 3 rounds each of
10 hang power clean – 10 burpees over…
1 . e2mom x 4, 6 front squat
2 . in 10 min
run 1000m
then amrap burpees
3 . in 3 min 1 max rep set of kipping pull ups then rest as needed and perform 1 max rep set of butterfly pull ups before the 3 min time cap
1 . every 90 sec x 4, 3 muscle snatch – 5 hang power snatch
2 . for time
30 heavy rope jumps
50 kettlebell snatches 25 each hand
30 heavy rope jumps
40 dumbbell hang power clean & press 20 each hand
30 heavy rope jumps
30 …
1 . e2mom x 4, 12 back rack front step lunges
2 . tabata this 3 rounds, rest 1 min between rounds
20 sec du, 10 sec rest
20 sec thrusters, 10 rest
20 sec burpees, 10 rest
20 sec swings, 10 rest
20 sec du, 10 sec rest
20 sec …
1 . e1,5mom x 4, 5 push press
2 . e3mom x 4,
10 lunges
10 hip thrusters
8 strict t2b
3 . run 2,5 km
in teams of 2
buy in partners run together 1000m, then
no 1 does, 4 rounds of
8 dumbbell snatches each hand
16 suitcase lunges
2 legless rope climbs
no 2 does in the same time amrap of
30 du / 50 su
20 sit ups until no 1 fi…
1 . e3mom x 3,
7 hang power clean, 7 burpees over bar, 14 c2b pull ups
2 . in 11 min
buy in 1000m run
then amrap
8 push press
8 t2b
1 . every 1,5 min, 4×5 front squats
2 . in 15 min amrap of
20 swings
20 wall ball
20 push ups
40 du / 40 su
1 . in front of the clock
min 1, 10 thrusters
min 2, 10 pull ups
min 3, 10 dumbbell clean & jerk
min 4, 40 du or 30 heavy rope jumps
min 5, rest
repeat 5 rounds
3 rounds for max reps of:
1 minute of wall-ball
1 minute of kb swings
1 minute of box jumps
1 minute of push presses
1 minute of du or su
Rest 1 minute
1 . E2MOM, back squat 4×5 reps
2 . E2MOM, front squat 4×3 reps
3 . E2MOM, strict press 4×5 reps
4 . E2MOM, push press 4×3 reps
5 . Core Training
team event booster elite fitness coaches 1, time cap 45 min
1 .10 syncronized burpees
then no 1 runs 1000m
no2 amrap until no1 finish 10 swings + 10 t2b
2 . 10 syncronized burpees
then no 2 amrap runs 1000m
no1 10 swings + 10 t2b…
1 . e2mom x 5, 16 back rack bar lunges
2 . 5 rounds of
12 ring push ups
8 dumbbell hang squat clean
1 . in 7 min find 3 RM thruster
2 . in front of the clock 20 min
1st min, 30 sec pull ups 30 rest
2nd min, 30 sec wall ball 30 rest
3rd min, 30 sec sit ups 30 rest
4th min, 30 sec thrusters 30 rest
1 . 30 bar muscle up, time cap 6 min
scale: 50 pull ups
2 . 5 rounds for time of
10 alternative pistol squats
5 ring muscle up
15 kettlebell swings
scale option:
20 air squats
10 dips
15 kettlebell swings
22 min amrap
20 t2b
20 push press
3 legless rope climb
20 dumbell snatch, 10 each hand
1 . E2MOM x 4, 8 back squats
2 . 12 min amrap,
40 du / 30 heavy rope jumps
8 burpees over bar
8 hang power snatch
1 . every 3 min x 3
of 10 romanian dead lift or 10 hip thrusters+ 10 step up on a box each leg
2 . 5 rounds for time of
10 walking lunges with a kettlebell overhead + 10 chin ups + 20 push ups
1 . in front of the clock 24′
1st min 15 thrusters
2nd min 40 du
3rd min 15 t2b
4th min 10 dumbbell power clean (2 dumbbells) / scale: hang dumbbell power clean
5th min rest
1 . emom 10 min
1st min, 3-5 bar muscle up
2nd min, 5-8m hs walk / 5-8 hspu / 10 hand release push ups
2 . 10′ amrap
15 swings
12 pull ups
9 burpees box jumps
1a . e2mom x 3, 5 push press
1b . e2mom x 3, 10 strict press
2 . 5 rounds
7 dumbbell snatch each hand
15 t2b
1 . e2mom x 5, 10 back squats
2 . 4 Rounds for time
20 Wall Balls
10 Hang Power Snatches
1 . E3mom x 4 rounds,
20 front rack lunges + 20 swings
2 . 3 rounds not for time of
10 strict t2b
10 ring push ups
10 barbell upright row
3 . 3×10 overhead triceps extensions
1 . in 6 min build a heavy 2 reps hang power clean
2 . in teams of 2, 7 rounds for time each
5 hang squat Clean / 5 hang power clean
7 strict pull ups
1 . emom 4 min, 4 ring muscle up / 8-10 dips
2 . 5 Rounds for time
45 Double-unders / 30 heavy rope jumps
10 Handstand Push-ups / box push ups
1 . in 8 min build a heavy hang power snatch
2 . for time
21-15-9
hang power snatch
kb swings
burpees over bar
1 . every 1,5 min x 4, 5 front squats
2 . 15 Minute EMOM
Min 1: 10 Dumbbell Snatches
Min 2: 12 t2b
Min 3: 12 Thrusters
1 . 21 – 15 – 9 reps not for time of
back squat and
7, 5, 3 reps strict ring muscle ups
or 21 – 15 – 9 dips
2 . E4mom x 4,
7 dumbbell snatch each hand + 15 t2b + 15 kb swings
3 . 50 burpees over bar for time
time cap 5 min
Team wod
in teams of 2, 24 min amrap
5 bar muscle ups / scale 10 pull ups
10 hang power clean
20 wall ball
30 heavy rope jumps
partners change after completing an exercise:
5 bar muscle up No1- 5 bar muscle up No2
10 hang …
1 . Every 1,5 min x 4, 8 ohs
2 . Every 1,5 min x 4, 5 hang power snatch
3 . in 7 min amrap of this ladder
2 Kb swings – 1 burpee
4 kb swings – 2 burpees
6 kb swings – 3 burpees
8 – 4……….
Open Workout 19.5
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
1 . e3mom x 4 rounds
8 front squats
16 double front rack kettlebell lunges
2 . 8′ amrap
20 sit ups
30 heavy rope jumps
3 . 3×6 dumbbell push up to row (push up + row R / push up + row L = 1 rep)
22 min amrap
20 pull ups
20 wall ball
20 swings
60 du
1 . practice hs walk 10 min
2 . 3 rounds not for time of
5 strict ring muscle ups
15 strict hspu
scale: 8 dips – 15 kipping hspu or 10 box push ups
3 . 3 rounds not for time of
10 bent row
10-15 diamont push ups
30 sec holo…
1 . e3mom x 4,
1 max rep set s2o, 45/25kg
start with strict press then push press and finish with max rep push jerk
2 . 8 min amrap,
16 lunges with 1 dumbbell overhead,
12 t2b
scale: 16 suitcase lunges – 12 k2e
1 . every 1:30 x 4, 8 reps back squat
2 . Open Workout 19.4
For total time, 12 min time cap
3 rounds of:
10 snatches
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
scale optio…
1 . e3mom x 4,
16 lunges + 10 romanian dead lift + 10 dips
2 . 4 rounds of
10 strict pull ups + 20 kb swings + 40 heavy rope jumps
1 . e2mom x 3, 8 ohs
2 . emom 4 min, 4 hang power snatch
3 . 30-20-10 reps for time of
alternative dumbbell snatch
t2b / k2e
1 . e2mom x 4, 5 ring muscle up + 10 hspu
scale: 8 dips + 12 box push ups
2 . e3mom x 4, 8m hs walk + 1 big unbroken bar muscle ups set
scale: 30 sec hs hold + 1 big unbroken banded bar muscle ups set or bar muscle up from a box
3 . …
1 . e3mom x 4, 8 front squats + 8-12 strict pull ups (banded)
2 . 4 rounds of
30 sec max rep du
30 sec max rep hang power clean & jerk
30 sec max rep burpees over bar
90 sec rest
1 . in teams of 3, 30 min amrap
#1 does 30 thrusters – 30 t2b / k2e
#2 until #1 finish does amrap 5 burpees, 5 kettlebell swings
#3 rest until #1 finish
1 . e4mom x 3 rounds, 16 alternative kettlebell front rack lunges + 1 set max rep dips + 10 kb snatch each hand
2 . for time
5 rounds of 10 dumbbell hang squat clean & press, 2 rope climbs
scale: 10 dumbbell hang power clean & pre…
1 . practice 10 min bar muscle up
for elite athlets try to built a big unbroken set
for intrmidiate try to built a big unbroken banded muscle up set
for beginners max pull ups set or banded pull ups
2 . in 7 min amrap of this ladder
…
4 rounds for time of
500m run
20 dumbbell snatch, 10 each
20 t2b / 20 k2e
15 burpees over dumbbell / 15 burpees
1 . e3mom x 4, 10 back squat + 15 pull ups
2 . in 8 min amrap of this ladder
1 wall ball, 1 kb swing, 1 push up
2 wall ball, 2 kb swings, 2 push ups
3, 3, 3…………
1 . 4 rounds of 8 front squats + 8 box jumps, every 2,5 min
2 . 3 rounds of 10 dips* + 10 chin ups*, every 2 min
3 . 8 min amrap,
20 back step lunges*
10 push ups*
10 dumbbell hang clean
*(if you have a vest, use it)
25 min amrap
partners rotate every 20 reps
& continue to the next exerise
20 thrusters
20 burpees
20 hang power snatch
20 t2b
20 back rack lunges
20 pull ups
1 . emom 5 min,
2-4 bar muscle up / 2-4 banded muscle up / 2-4 box muscle up
2 . emom 5 min,
5-8 hspu / 12 hand release push ups
3 . emom 5 min,
5-8m is walk / hs hold 15 sec
4 . 8 min amrap
8 dumbbell push press right arm
…
1 . e2mom x 4,
8 hang power clean, 15 wall ball
2 . 10 min amrap,
8 kettlebell snatch right hand
8 kettlebell snatch left hand
12 t2b
1 . e2mom x 4, 10 back squats
5 rounds for time of:
2 legless rope climbs,
20 dumbbell snatches, 10 each hand
1 . e3mom x 4,
16 walking lunges with 1 kb overhead & the other in front rack position (change hands every 8 reps) +
10 double kettlebell snatch
2 . e3mom x 4,
10 box step over with 2 dumbbell + 8 hang snatch pulls
3 . 3 superset…
1 . every 1,5 min x 4, 8 ohs
2 . in 6 min find 2rm of hang power snatch
3 . for time
21-15-9
thrusters & pull ups
1 . practice hs walk or ring muscle for 10 min (practice your weakness)
2 . in front of the clock
1st min 5-8 m hs walk / 8 hspu / 8 box push ups
2nd min 2-4 strict ring muscle up / 4-6 banded ring muscle up / 8 dips
3rd min 10 alterna…
1 . e2mom x 4, 5 hang squat clean
2 . 4 rounds for time of
9 hang power clean & jerk
12 burpees over bar
15 t2b
1a . e2mom x 4, 8 front squats
2 . 12 min amrap
20 pull ups
20 sit ups with med ball 8/5 kg
20 push press
1 . e3mom x 4
10 back rack back step lunges +
10 dumbbell row right & 10 dumbbell row left hand
2 . every 2,5 min x 4
10 romanian d.l. + 10 dumbbells or kettlebells floor press
3 . 3 rounds of
100 du/150 singles
25 burpees…
in teams of 2 for time
300 air squats / change every 30 reps
80 double kettlebell push press / change every 10 reps
200 push ups / change every 20 reps
80 hang power snatch / change every 10 reps
100 c2b pull ups / change every 10 …
1 . practice 8 min hs walk
2 . practice 8 min ring muscle up
3 . in 10 min amrap of
5 ring muscle ups
8m hs walk
21 kettlebells front rack squats
intermidiate level
2 ring muscle ups or 10 ring dips
5m hs walk or 8 hspu
…
1 . 12-9-6-3-3 reps back squat
every 2 min,
2 . in 8 min do amrap of this ladder
kb swing & wall ball
1-1, 2-2, 3-3,………..
1 . e2mom x 5, 10 hang power clean & jerk + 10 t2b
2 . for time
21 – 15 – 9 reps of
dumbbell thrusters & pull ups
(2 dumbbells)
1 . every 2,5 min x 4,
10 hang squat dumbbell clean & press
15 kb swings
2 . e4mom x 4
16 suitcase walking lunges
8 kettlebell snatch each hand
40 heavy rope jumps
1a . emom 4′, 5 hang power clean
1b . emom 4′, 3 hang squat clean
2 . 11′ amrap
1 rope climb
7 devil press
15 wall ball
1 . e2mom , 5-5-3-2-10 back squat
2 . emom 5 min, 5m hs walk / 7 hspu / 2 wall climb
3 . every 2,5 min x 4 rounds
10 dips
10 t2b
15 kb swings
1 . in front of the clock
1st min 10 strict press
2nd min 10 strict weighted pull ups
3rd min rest
repeat 4 rounds
2 . 4 rounds of
10 dumbbell snatch each hand
50 du, 100 su
3 . 100 sit ups, time cap 5 min
1 . 6 min to built a heavy thruster
2 . 21-18-15-12-9-6-3 reps
thrusters & burpees over bar
scale option
18-15-12-9-6-3 reps
thrusters & burpees
1 . e3mom x 4
10 walking lunges – 10 box jumps – 10 kettlebell swingsl
2 . e4mom x 4
15 t2b
14 alternative dumbbell snatch
10 weighted chin ups
10 dumbbell clean (2 dumbbells)
1 . e2mom x 4, 3 power snatch – 3 hang squat snatch – 3 ohs
2 . for time time,
cap 14 min, 40/25 kg scale 30/15 kg
20 burpees over bar
30 pull ups
30 hang power snatch
100 du
30 hang power clean & jerk
30 hand release …
1 . every 2,5 min x4,
3-5 strict ring muscle up,
5 one leg squats right leg,
5 one leg squats left leg
scale: 7 banded ring muscle up or 7 jumping ring muscle up
5 one leg box squats right leg
5 one leg box squats left leg
2 ….
1 . every 2,5 min x4
7 hang power clean
9 strict pull ups
11 push ups
20 sit ups
2 . 7 min amrap,
30 du – 8 t2b
1 . e2mom 8′, 10 back squats
2 . 3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of kettlebell swings 20/12 kg
1 minute of box jumps 50/40 cm
1 minute of push presses 30/20 kg
1 minute of burpees
1 min rest
1 . e2mom 4 rounds of
8 dumbbell snatch each hand
16 suitcase lunges with the same dumbbell, 2 rounds left hand, 2 rounds right hand
2 . dumbbells unbroken complex, do this complex 3 rounds and rest 90 sec every round
5 thrusters + 5 f…
1 . in teams of 3, 3 rounds each of
10 devil press + 15 jumps over the box
rest as needed and
2 . 3 rounds each of
15 thrusters + 15 burpees over bar
1 . practice handstand walk 10 min
2 . for time
21 hspu – 9 bar muscle up
15 hspu – 6 bar muscle up
9 hspu – 3 bar muscle up
scale option
6 wall climb or 30 hand release push ups – 9 box bar muscle up or 18 jumping pull ups
5 …
1 . e3mom x 5,
10 hang power clean + 10 alternative dumbbell snatch + 10 burpees
2 . 100 wall ball for time
time cap 5 min
1 . e2mom x 4, 5 heavy thrusters
2 . for time, time cap 13 min
10 pull ups
15 kettlebell swings
150 du / 300 su
20 pull ups
30 kettlebell swings
100 du / 200 su
30 pull ups
45 kettlebell swings
50 du / 100 su
in teams of 2, one round each
1 . min 0-11
3 rounds of
10 hang power clean and jerk
10 burpees over bar
2 . min 11-22
3 rounds of
8 dumbbell snatch each hand
2 rope climbs
3 . min 22
3 rounds of
12 thrusters
12 …
1 . e3mom x 3, 10 bulgarian split squats each leg + 16 alternative dumbbell snatch
2 . e3mom x 3, 8 back squats + 8 romanian dead lift + 8 dumbbell hang power clean & press (2 dumbbells)
3 . 4 rounds not for time of
10 chin ups
15…
athens throw down wod 1
for time
5 rounds of
12 s2o
12 front squats
12 t2b
1a . emom 4 min, 3 snatch pulls
1b . emom 4 min, 5 muscle snatch
1c . emom 4 min, 3 power snatch
2 . for time
100 du, 200 su
80 kb swings
60 wall ball
40 pull ups
20 kettlebell snatch each hand
time cap 12 min
1 . E2mom x 5 sets , 5 reps front squat + 6-8 strict t2b
2 . for time 21,15,9 reps of
dumbbell squat clean
burpees
6 min time cap
3 . 4 rounds not for time of
5 wall climb
15 hollow rock
15 superman rock
1 . e3mom x 3, 16 lunges + 12 ring push ups
2 . e3mom x 3, 20 thrusters + max chin up
3 . e3mom x 3, 10 ring dips + 10 pull over with a dumbbell
1 . 7,5,3,2 reps push press , every 1:30
2 . 18 min amrap
15 burpee box jumps over
30 dumbbell push press, 15 each hand
30 t2b
30 kettlebell swings
30 alternative dumbbell snatch
1 . emom 10 min
1st min 8 hspu or 8m hs walk
2nd min 5 bar muscle up
2 . Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups…
1 . e2mom x 4, 2 snatch 2nd pull – 2 hang power satch- 2 ohs
2 . 4 rounds for time of
10 hang power snatch
15 burpees over bar
1 . e2mom x 4, 8 back squats
2 . 10 min amrap
10 Dumbbell clean and jerks
10 pull ups
10 burpees
1 . practice hs walk 10 min
2 . in 20 min amrap
16 walking front rack lunges with kettlebell
20 push ups
24 kb swings
40 du
1a . every 1:30 4×4 front squat
1b . every 1:30 4×8 ohs
2 . in 10 min amrap of
5 thrusters
7 hang power clean
9 pull ups
1 . emom 8′, 40” work – 20” rest, (count each round and total reps)
1st min thrusters
2nd min t2b
2 . 3 rounds for time
25 wall ball, 25 push ups
3 . 9′ time cap
100 du
100 sit ups
100 du
1a . every 1:30 x 4, 8 back squat
1b . every 1:30 x 4, 8 strict press
1c . every 1:30 x 4, 8 dead lift
2 . 9′ amrap,
5 pull ups
5 burpees
10 swings
1 . e4mom x 4,
10 dumbbell push press each hand,
15 kettlebell swings,
20 wall ball
2 . 3 rounds, 10 bent row, 10 dips, 20 lunges
3 . 100 sit ups for time
1a . emom 4′, 3 snatch 2nd pull
1b .emom 4′, 4 muscle snatch
1c . emom 4′, 1 power snatch + 5 ohs
2 . for time
21 hang power snatch, 21 t2b, 100 du
15 hang power snatch, 15 t2b, 75 du
9 hang power snatch, 9 t2b, 50 du
scale wo…
emom 5 ‘, 5 bar muscle up, scale: 5 box bar muscle up or banded bar muscle up
rest 2′
emom 5′, 10 alternative roll up pistol squats, scale: box pistol squats
rest 2′
emom 5′, 10 hspu, scale: 10 box push ups
rest 2’
tabata sit ups…
1 . in front of the clock 23′
1st min 10 thrusters
2nd min 15 pull ups, scale 15 jumping pull ups or 15 ring rows
3rd min 50 du
4th min rest
1 . e3mom x 4, 10 back squats + 16 lunges
2 . in 8′ amrap of this ladder,
2 kb swings 1 burpee
4 kb swings 2 burpees
6 kb swings 3 burpees………
1 . e3mom x 3, max rep pull ups – 10 dumbbell press each hand, count total pull ups
2 . e3mom x 3, 50 m farmers carry – 10 back squat
3 . for time 4 rounds of
40 heavy rope jumps, 5 wall climb
time cap 9 min
1 . e3mom x 4, 10 hang power clean & jerk, 8 overhead lunges with kettlebell each side
2 . 4 rounds for time
10 kettlebell snatch + 10 front squat right hand
10 kettlebell snatch + 10 front squat left hand
25 sit ups
1 . practice hs walk 10 min
2 . e5mom x 4
15 ring dips /15 dips
20 hollow rock / 15 hollow rock
10 hspu / 10 box push ups
20 superman rock / 15 superman rock
2 rope climb (try L-sit or legless) / 4 rope walks
1 . e2mom 10 min, 7 hang power snatch, 14 t2b
rest 4 min and
2 . in teams of 2, 3 rounds for time
10 dumbbell thrusters R hand + 10 dumbbell thrusters L hand each partner, then
10 dumbbell snatch R hand + 10 dumbbell snatch L hand each…
1 . e2mom x 4, 5 front squat
2 . in 10 min
30 wall ball, 30 swings, 30 push ups
20 wall ball, 20 swings, 20 push ups
10 wall ball, 10 swings, 10 push ups
Remaining time, 20 du, 7 burpees
1 . 9 min amrap
8 burpee box jumps over
8 dumbbell snatch each hand
2 . 100 wall ball for time
3 . 4 rounds of
30 sec work 30 sec rest hollow hold
30 sec work 30 sec rest arch hold
1 . emom 5 min rest 1 min, 5 rounds
1st min, 40 du
2nd min, 3-5 strict ring muscle up
3rd min, 5-7 strict hspu
4th min, 8 alternative roll up pistol squats
5th min, max bar muscle up
scale option, 4 rounds of
1st min, 40 su
…
1 . emom 0-3 min, 3 snatch 2nd pull
emom 4-7 min, 4 muscle snatch
emom 8-11 min, 4 hang power snatch
2 . tabata kb swings
rest 1 min, tabata goblet squat, use same weight
rest 1 min, tabata sit ups
1 . e2mom, 5-5-3-3 reps back squat
2 . 12′ amrap
8 dumbbell push press right hand
8 t2b
8 dumbbell push press left hand
8 pull ups
1 . e4mom x 3
5 front squats – 8 kettlebell strict press each hand – 8 kettlebell snatch each hand
2. e4mom x 3
8 reps each leg box step up – 10 ring dips – 6 reps 1 leg dead lift
3 . 3 rounds for time of
50 heavy jump rope – 25 pus…
in teams of 2,
1 . for time one round each partner
12 hang power snatch – 12 burpees over bar – 12 thrusters
10 hang power snatch – 10 burpees over bar – 10 thrusters
8 hang power snatch – 8 burpees over bar – 8 thrusters
6 hang …
warm up, 3 rounds of
30 du or 30 single under- 15 ring rows- 15 push ups- 15 hollow rock- 15 superman rock
1.a. emom 4 min, 3-5 strict ring muscle up
1.b. emom 4 min, 5-8 hspu
1.c. 2 min time cap 20m hs walk / scale 2 x max sec hs hold…
1 . in front of the clock 12 min
1st min, 2 dead lift
2nd min, 10 double kettlebell push press
3rd min, 2 legless rope climb
2 . 6 min amrap
25 hang power clean
then max rep wall ball
1 . every 1:30 4 sets of 5 reps OHS
2 . do this ladder for time
10,9,8…..1 reps
t2b or k2e & burpees
3 . 6 min amrap
10 kb swings – 1 burpee bar muscle up or 2 burpee pull ups
1 . in front of the clock
1 min amrap back squat – rest 2 min
1 min amrap box jumps over the box – rest 2 min
1 min amrap back squats – rest 2 min
1 min amrap box jumps over the box – rest 5 min
weight on bars 60% of 1 rm back squat…
in teams of 2
1 . 3 rounds each
10 hang power clean
15 kb swings
10 burpees over bar
2 . 3 rounds each
20 t2b / 20 k2e
10 dumbbell snatch each hand
0-3 min 15 bar muscle up
3-6 min 20m hs walk
6-9 min 30 ring dips
9-12 min 30 hspu
12-15 min 9 legless L-sit rope climbs
18-21 min 30 alternative pistol squats
21-24 min 40 ring push ups
scale:
0-3 min box muscle up or ban…
1 . 4x [3 hang power snatch + 3 hang squat snatch + 3 ohs] every 2:30”
2 . in 7 min amrap of this ladder
1-2-3-4…… reps of pull ups & s2o
scale: jumping pull ups or ring rows & push press
1 . 5×2 reps back squat every 2 min (find 2 rm)
scale: 5×5 reps
2 . in front of the clock 9 min
1 min amrap wall ball* – rest 1 min
1 min amrap burpees – rest 1 min
1 min amrap kb swings* – rest 1 min
1 min amrap burpees – rest…
warm up, 3 rounds of
15 ring rows – 15 push ups – 15 hollow rock – 15 superman rock – 15 ohs with plastic pipe
1 . e4mom x 4,
7 front squats + 7 step up each leg + 7 strict t2b + 7 kipping pull ups (try to do t2b & pull ups unbroken)
…
1 . in teams of 3, 4 rounds* each of
8 hang power snatch – 8 burpees over bar
2 . in teams of 3, 3 rounds* each of
15 thrusters, 20 kb swings
* rotate every round
1 . e5mom x 5
7 ring muscle ups
10 m hs walk / 14 hspu
21 t2b
3 heavy turkish get up
Scale option:
4 ring muscle up/ 7 banded ring muscle up
10 hspu/ 30 sec hs hold
21 k2e/ 15 t2b
3 Thu each side
2 . 100 hand releas…
1 . e2mom x 4, 5 hang squat clean – 5 bar muscle up
scale: 5 hang power clean – 5 box muscle up – banded muscle up
2 . for time
buy in 150 du or 100 heavy jump rope
30 wall ball – 10 kb swings
20 wall ball – 20 kb swings
10 wall…
1 . e3mom x 4, 8 back squat – 8 strict pull ups – 8 ring dips
2 . 10′ amrap
40 du / 60 su
8 burpees
8 dumbbell snatch each hand
1 . every 3′ x 3, 10 chin ups + 10 strict press
2 . every 2′ x 4, 10 walking lunges, go as heavy as you can
3 . 3 rounds for time
40 heavy rope + 20 kb swings + 20 sdhp with the same kettlebell
1 . every 4′ x 3
8 kb snatch + 8 kb thrusters (right hand)
8 kb snatch + 8 kb thrusters (left hand)
2 . 12′ amrap
12 wall ball
8 step over the box, with your med ball
1 . practice hs walk 10′
scale: practice hs hold on the wall and kipping hspu
2 . e5mom x 4
5 ring muscle up
15 t2b
2 legless rope climb
50 du
scale: e4mom x 4
10 dips or 5 banded ring muscle up
15 k2e
2 rope walk ups…
in front of the clock
1st min, 8 hang power clean
2nd min, 10 burpees over bar
3rd min, 15 kb swings
4th min, 25 push ups
5th min, rest
repeat 5 rounds
1 . back squat, 9-7-5-3 reps every 1:30
2 . 12′ amrap
6 hspu
9 t2b
12 thrusters
1 . in teams of 2, your team must complete 150 reps of push press,
change every 15 repetitions
40kg/25kg, scale 30kg/20g
2 . in teams of 2,
5 rounds each for time
no 1 does one round of
15 kb swings – 12 wall ball – 9 c2b pull…
1 . e3mom x 4, 8 hang power snatch + 8 ohs (try unbroken)
2 . emom 10 min
1st min, 10 thruster
2nd min, 40 du / 30 heavy rope
1 . emom 8 min
1st min 15 hollow rock
2nd min 15 superman rock
2 . 30 bar muscle up
time cap 5 min
3 . 7 min amrap
5 hspu
10 t2b
scale option for 2 & 3:
2 . 30 banded bar muscle up or from a box
3 . 7 min amrap
…
1 . 6 min to find a heavy 3 reps hang power clean
2 . 15 min amrap
20 dumbbell press (10L + 10R)
20 suitcase lunges
20 dumbbell snatch (10L + 10R)
20 wall ball
1 . e3mom x 4
10 back squat – 15 t2b / 15 k2e
2 . for time buy in 150 du / 150 single under
30 swings – 15 burpees
20 swings – 10 burpees
10 swings – 5 burpees
cash out run 1000 m
1 . 5 rounds of
10 thrusters
7 burpees over bar
rest 5 min and perform
5 rounds for time of
10 hang power clean and jerk
14 pull ups
scale option: 5 rounds of
7 thrusters or 7 push press
7 burpees
rest 5 min and
5 …
1 . emom 4 rounds
1st min, 15 t2b / 15 k2e
2nd min, 2 strict ring muscle up + 3 ring muscle up / 10 ring dips
3rd min, 7 hspu / 15 hand release push ups
4th min rest and repeat
2 . e3mom x 4
15 hollow rock
15 superman rock
…
1 . e4mom x 4, 8 hang power snatch, 8 burpees over bar, max rep c2b pull ups
scale option: 8 hang power snatch, 8 burpees, max rep pull ups or ring rows
2 . 6 min amrap,
10 kb swings
8 alternative front rack lunges with kettlebell (cha…
1 . e3mom x 3, 15 back squats
2 . tabata*, wall ball
rest 1′
tabata, sit ups
rest 1′
tabata, push ups
*tabata – 8 rounds, 20 sec work – 10 sec rest
1 . e3mom, 3 rounds of
20 unbroken swings,
then 1′ plank
2 . e3mom x 3,
20 unbroken thrusters
3 . e3mom 4 rounds of
10 hang power clean & press (with 2 dumbbells) – 50 heavy rope jumps
1 . e3mom x 4
10 hang power snatch – 50 du
2 . amrap 9′
1 . 8 kettlebell snatch – 6 overhead lunges – 6 step over the box, right hand
2 . 8 kettlebell snatch – 6 overhead lunges – 6 step over the box, left hand
1 . emom 10′
1 – 10 t2b
2 – 7 hspu
2 . e4mom x 4
15 hand release push ups – 12 dips – 5 strict pull ups – 8 chin ups
1 . e2mom x 4, 1 clean 2nd pull – 1 power clean – 1 hang squat clean – 2 push jerk
2 . in teams of 2, 3 rounds each, time cap 11′
20 wall ball
15 push press
10 hang power clean
1 . e4mom x 3, 10 back squat, 15 pull ups, 15 kb swings
scale: 10 back squat, 15 jumping pull ups or 15 ring rows, 15 kb swings
2 . 8 min amrap
8 dumbbell push press right hand
5 burpees over dumbbell
8 dumbbell push press left hand…
1 . e3mom x 3, o-9 min
5 heavy thrusters + 5 strict hspu + 40 heavy rope
rest 3 min, 9-12 min
2 . e3mom x 3, 12-21 min
20 c2b pull ups (try unbroken)
or pull ups or ring rows
rest min, 21-24 min
2 . e3mom x 3, 24-33 min
20 …
1 . emom 5′, 1 snatch 2nd pull + 1 power snatch + 1 hang squat snatch
scale: 2 snatch 2nd pull + 2 hang power snatch
2 . 10 min time cap for 3 rounds of
10 hang power clean
15 burpees over bar
20 dumbbell thrusters (10+10)
scale…
warm up, 2 rounds of
6-8 faulse grip pull ups
4 wall climb
15 hollow rock
15 superman rock
1 . min 0-2, 1 max rep effort hspu or max metres handstand walk or max sec handstand hold,
min 2-4, 1 max rep effort ring muscle up, scale…
1 . e3mom x 3, 10 back squats + 5 one leg dead lift each leg
2 . e4mom x 4,
50 du or 50 su
20 wall ball
20 kb swings
2 rope ascents or 3 rope walk-ups
1 . practice clean
2 . For time:
30 t2b*
40 dumbbell snatches, 20 each hand
50 dumbbell box step-overs
40 dumbbell snatches, 20 each hand
30 t2b
*scale option, k2e or sit ups
warm up, 2 rounds not for time of
5 kb snatch right hand
5 front squats right hand
5 push press right hand
5 front rack lunges right hand
50 du / 50 su
repeat with left hand, use a light weight
1 . 0-9” every 3′, 10 alternati…
1 . e2mom 8′, 3 snatch 2nd pull + 3 hang power snatch + 3 ohs
2 . for time
15 dumbbell thrusters right hand + 5 burpees over dumbbell
15 dumbbell thrusters left hand + 5 burpees over dumbbell
10 dumbbell thrusters right hand + 5 burpee…
1 . emom 4′, 5 hspu or 5m hs walk / scale: 5 box push ups
2 . emom 4′, 4 ring muscle up / assisted muscle up / bar muscle up from a box
3 . 4 rounds of
10 ring dips / 10 dips
15 t2b / scale: 10 t2b or 12 k2e
4 . 200 du for time / sc…
1 . e2mom 8′, 5 front squats + 2 rope climb
2 . e4mom 12′
20 pull ups / scale: 20 jumping pull ups or 20 ring rows
20 push ups
20 kb swings
1 . every 1:30 x4, 2 clean 2nd pull + 2 hang power clean
2 . 10′ amrap
7 hang power clean
14 wall ball
40 du / 40 single under
1 . min 0-9, e3mom, 10 back squat + 10 weighted chin ups (try unbroken)
scale: 10 back squats+15 ring rows
min 9-11 rest
2 . min 11-17, e2mom, 10 hang power snatch (try unbroken)
min 17-20 rest
3 . min 20-32, e4mom, 10 kettlebell sw…
team wod!
in teams of 2
120 dumbbell* snatch
50 syncronized sit ups
120 overhead lunges with a dumbbell*
50 syncronized push ups
120 front squats with a dumbbell*
50 syncronized burpees
*partners change every 20 reps 10 eac…
1 . in front of the clock
0-4 min, 5-8 L-sit chin ups
4-5 rest,
5-9 min, 7-10 t2b or k2e
9-10 rest,
10-14 min -2-3 strict ring muscle up or assisted strict ring muscle up
14-16 rest
and 16-18 amrap of bar muscle up or muscle u…
1 . a. back squat 5-5-3-2 reps every 1:30 min
1 . b. romanian dead lift 3×8 reps every 1:30 min
2 . 10′ amrap
40 du
10 s2o
15 pull ups
scale option
40 su
10 s2o
10 pull ups or jumping pull ups or ring rows
1 . practice clean & jerk
2 . 17 min time cap
1000 m run
50 wall ball
40 t2b
500 m run
25 wall ball
20 t2b
a. 10 reps ohs every 2 min, 4 rounds
b. 10 reps hang power clean & jerk every 2 min, 4 rounds
c. 10 alernative lunges + 15 c2b pull ups every 3 min, 4 rounds
d. run 2 km
1 . practice snatch
2 . 12 min amrap
7 dumbbell snatch each hand
9 burpees
11 t2b
1 . emom 4 min, 5 bar muscle up*
rest 2 min
emom 4 min, 5 hspu**
scale: *5 assisted bar muscle up or 7 c2b pull ups or 10 ring rows
** 2 wall climbs or 5 box push ups or 10 hand release push ups
2 . 18 min time cap
buy in 500 m r…
1 . a. 4×2 back squat every 1:30
1 . b. 4×2 dead lift every 1:30
2 . 8 min amrap
10 kettlebell swings
5 burpee box jumps
1 legless rope climb
1 . in front of the clock, on the min
0-3 min 3 clean 2nd pull
3-6 min 3 hang power clean
6-9 min 2 hang squat clean
2 . for time
15-12-9-6-3 reps
thrusters & t2b
With a running clock,
every minute perform 1 lift and add 5 kg
start with hang power snatch
when fail at snatch, continue with
hang power clean adding 5 kg every min
when fail at clean, continue with
dead lift adding 10 kg every …
1 . practice snatch
2 . 3 rounds for time of:
500-m run
20 burpees box jumps over
scaling option
500-m run
15burpees box step ups
1 . practice handstand walk 15 min
2 . Complete as many rounds as possible in 20 minutes of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings
scale option a
2 assisted muscle-ups
4 box push-ups
8 kettlebell swings
scale …
1 a. back squat 4×3 every 1:30
1 b. dead lift 4×3 every 1:30
2 . For time:
40 goblet squats
rope climb, 4 ascents
30 goblet squats
rope climb, 3 ascents
20 goblet squats
rope climb, 2 ascents
10 goblet squats
rope climb, 1 ascent
1 . practice clean & jerk
2 . 3 rounds for time of:
30 dumbbell push press (15 each)
50 double-unders / 100 single-unders
30 weighted step-ups (15 each)
50 double-unders / 100 single-unders
time cap 14 min
1a. lunges 4×4 every 1:30
1b. push jerk 4×2 every 1:30
2 . 12 min time cap for
21 – 18 – 15 – 12 – 9 reps of
hang power clean & jerk – burpees over bar
scaling option: 20 – 15 – 10- 5 reps of
s2o & burpees
1 . practice snatch
2 . for time 2 rounds of
500 m run
50 kettlebell snatch (25 right hand+25 left hand)
50 overhead lunges with kettlebell (25 right hand+25 left hand)
1 . practice strict ring muscle up
2 . 2 rounds for time, time cap 17 min
10 bar muscle up /20 pull ups or ring rows
20 hang power snatch
30 hspu
40 t2b
50 dumbbell push press (25 each)
1a. back squat 4×5 every 1:30
1b. dead lift 4×5 every 1:30
2 . in 10 min amrap of
40 du
10 ohs
20 push ups
1 . e2mom 8′, 3 snatch 2nd pull + 3 hang power clean + 3 ohs
2 . for time
15 dumbbell thrusters right hand – 7 burpees over dumbbell
15 dumbbell thrusters left hand – 7 burpees over dumbbell
10 dumbbell thrusters right hand – 7 burpe…
1 . practice clean & jerk
2 . 3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
1 . e2mom 8′, 5 front squats + 2 rope ascents
2 . e4mom 12′
20 pull ups / 20 jumping pull ups / 20 ring rows
20 push ups
20 kb swings
1 . practice snatch
2 . in 16 min
21 thrusters
21 burpees
21 c2b pull ups
run 1000 m
then remaining time amrap
5 thrusters, 5 burpees, 5 pull ups
scale: jumping pull ups or ring rows
1 . A. 4×5 front squats every 1:30
1 . Β. 4×5 push press every 1:30
2 . in 9 min amrap of
40 du / 60 su
6 hang power clean
1 legless rope climb
1 . e4mom for 12 min
1 unbroken max rep set of bar muscle
followed dy a max rep handstand push ups
scale:
1 unbroken max rep set of c2b or strict ring rows
followed dy a max rep set of box push ups
2 . for time
50 kettlebell s…
1 . practice clean & jerk
2 . in 11 min amrap of
10 wall ball
10 t2b
10 m overhead lunges with a plate 20/10 kg
1 . A . 4×5 back squat every 1:30
1 . B . 4×5 dead lift every 1:30
2. e3mom 12′
10 hang power clean & jerk
10 burpees over bar
10 pull up
40 du / 60 su
1 . strength
4X5 front squat
4×5 strict press
2 . 6 rounds for time of
8 push press
8 box jumps
1 . weight lifting, practice snatch
2 . for time
15 hang power snatch
60 wall ball
15 hang power snatch
1 . Practice gymnastics weaknesses
2 . for time 4 rounds of
40 du / 80 su
20 push ups
10 dead lift
2 rope climbs
1 . strength
2 . emom 10 min
5 thrusters
7 t2b
1 . weight lifting practice
2 . for time 5 rounds of
12 swings
9 pull ups
6 burpees
1 . e2mom for 8 min, 8 hang power clean & jerk, 50 du
2 . 5 rounds of
14burpees
7 dumbbell press
1 . emom 4 min, 4 bar muscle up
scale: 4 muscle up from a box
2 . emom 4 min, 10 c2b pull ups
scale: 10 jumping pull ups
3 . tabata this
4×8 rounds 20 sec work 10 sec rest
rest 2 min every 8 rounds
This is one round
1. box …
1 . e2mom for 8 min, 1 snatch 2nd pull, 1 hang squat snatch, 1 snatch balance
2 . emom 4 min, 2 power snatch
3 . 12 min amrap
50 du
8 dumbbell snatch each
2 legless rope climb
1 . emom 4 min, 2-3 strict ring muscle up / scale: 8 -10 dips
2 . emom 4 min, 4-5 strict hspu / scale: box 8 push ups
3 . e3mom for 15 min
15 thrusters
15 burpees over bar
1 . every 1:30 4×3 front squat
2 . e2mom for 8 min, 10 c2b pull ups, 10 push press
scale: 10 jumping pull ups, 10 push press
3 . 7 min amrap
10 wall ball
10 kb swings
team wod teams of 2
1 . 4 rounds each of
15 kb swings, 20 hand release push ups, 1 l-sit rope climb / scale: 2 rope walk
2 . 12 min amrap,
partners change every 30 sec
30 hang power snatch
30 t2b
30 hang power clean
30 bu…
1 . practice hang squat snatch for 15 min
2 . for time
6 bar muscle up, 9 sdhp
4 bar muscle up, 15 sdhp
2 bar muscle up, 21 sdhp
12 hspu, 9 thrusters,
9 hspu, 15 thrusters,
6 hspu, 21 thrusters,
scale:
12 pull up, 9 …
1 . 4×3 clean 2nd pull, every 1:30
2 . 5 rounds for time of
40 du
10 hang power clean & jerk
scale: 5 rounds for time of
80 su, 10 hang power clean & jerk
1 . practice ring muscle up 15 min
2 . for time 21 – 18 – 15 – 12 – 9 – 6 – 3 reps
wall ball
c2b pull ups
scale: 18-15-12-9-6-3 reps of wall ball , pull ups or jumping pull ups
1 . 4×3 overhead squat every 1:30
2 . 11 min amrap
11 push press
9 t2b
7 burpees over bar
1. 4×2 push press every 1:30
2. For time
4 rounds of
7 hang squat clean
5 bar muscle up /scale: 10 pull ups
Then run 1000m
Then 3 rounds of
10 hang power snatch
10 hspu/scale : 20 hand release push ups
1 . emom 4 min, 5 strict hspu
2 . emom 4 min, 2 strict ring muscle up
3 . 5 rounds for time of
1 legless rope climb
15 kb swings
10 jumps over the box
2 turkish get ups each side
1 . 4×2 dead lift every 1:30
2 . 5 rounds for time
50 du
10 dumbell snatch each hand
15 c2b pull ups
scale: 100 single unders,
8 dumbbell snatch each hand,
10 pull ups, or 15 jumping pull ups
1 . practice hang power clean for 10 min
2 . tabata this, 20sec work, 10 sec rest, 8 sets
swings
sit ups
wall ball
hand release push ups
1 . 4×2 front squats every 1:30
2 . 20-16-12-8-4 reps of
trusters & t2b
time cap 10 min
1 . e2mom for 8 min, 8 dumbbell sited press, 8 bend row
2 . in teams of 3 for time
no1 runs 1250 m
no2 does amrap, 10 kb swings, 10 wall ball
no2 does amrap, 7 hang power snatch , 7 burpees over Bar
1 . emom 4 min
4 ring muscle up
scale: 8 ring dips or rig dips with band
2 . for time
1000 m run*
50 pull ups*
100 push ups*
150 air squats*
200 du
*if you have a vest use it!
scale
1000 m run
50 jumping pull …
1 . e2mom 8 min, 2 dead lift snatch grip, 2 snatch 2nd pull
2 . 7 min amrap
7 hang power clean
50 du / scale 75 singles
rest 4 min and then
8 l-sit rope climb / scale 12 rope walks or 8 rope climbs with legs
time cap 5 min
1 . emom 9 min,
1, 4, 7, min, 7-9 kipping pull ups / scale: 10 ring rows
2, 5, 8, min, 10-12 butterfly pull ups / scale: 10 jumping pull ups
3, 6, 9, min, 3-5 bar muscle up / scale: 2-3 box muscle ups
2 . for time 10-8-6-4-2 reps
…
1 . e2mom 8 min, 3 front squats
2 . 11 min amrap,
8 sdhp
10 t2b
12 wall ball
1 . e2mom for 8 min, 7 strict press + 7 one leg dead lift
2 . team wod, 2 partners
run together 1500 m
then 5 rounds each of
10 thrusters, 15 pull ups, 30 du
scale: 10 thrusters, 15 jumping pull ups or ring rows, 50 single unders
…
1 . practice hang power snath 10 min
2 . for time
50 t2b
50 dumbbell snatch (25 each hand)
50 burpees over dumbbell
50 dumbbell press (25 each hand)
50 box jumps
1 . e2mom for 8 min, 7 dead lift + 7 weighted dips
2 . 5 rounds for time of
6 hang squat clean
2 rope climbs
8 hspu
scale option:
12 min amrap
6 front squat
2 rope walk up
3 wall climb
1 . practice split jerk 15 min
2 . in 14 min amrap
5 dumbbell hang power clean & press right hand,
5 overhead lunges right hand
5 dumbbell hang power clean & press left hand,
5 overhead lunges left hand
4 bar muscle up …
1 . e2mom for 8 min, 7 back squats + 7 weighted pull ups
2 . 5 rounds for time of
21 wall ball
15 kb swings
9 burpees
team wod for time, partners change every minute
buy in 1000m run together
75 hang power snatch
100 pull ups
75 push press
100 hand release push ups
75 front squats
cash out 1000m run together
1 . 4 rounds for time of
10 hspu
20 t2b
scale: 3 wall climb
20 k2e
time cap 8 min
rest 4 min
2 . 8 min amrap
7 dumbbell snatch each hand
10 box jumps
1 . e2mom for 8 min, 3 dead lift snatch grip
2 . tabata this
hang power clean
burpees over bar
lunges with a plate overhead
sit ups
8 rounds each, 20 sec work, 10 sec rest
rest 1 min between exersices
1 . e2mom for 8 min,
8 ring dips, 8 c2b pull ups
2 . for time
30 wall ball
60 du
25 wall ball
50 du
20 wall ball
40 du
15 wall ball
30 du
scale: double du for singles, 120, 100, 80, 60
1 . e2mom for 8 min, 5 front squats
2 . 9 min amrap
6 burpees
9 thrusters
12 kb swings
1 . every 1:30 4×3 strict press
2 . team wod in teams of 2
part 1
no1 run 1000m
no2 does amrap 40 du & 10 t2b, 40 su & 10 k2e
part 2
no1 runs 750m
no2 does amrap 7 dumbbell snatch right hand & 7 overhead lunges rig…
for time
10 bar muscle up
20 hang power clean
40 wall ball
run 1000m
10 bar muscle up
20 hang power clean
40 wall bal
run 1000 m
scale:
15 pull up
20 hang power clean
30 wall ball or 40 air squats
run 1000m
…
1 . emom 5 min, 3 dead lift
2 . team wod, in teams of 2
for time 7 rounds each of
7 hang power snatch
7 burpees
7 t2b
time cap 16 min
1 . practice pull up 10 min ( kipping or butterfly )
2 . tabata
every exercise 8 rounds of 20 sec work, 10 sec rest
after every exercise rest 1 min
push press
air squats
dumbell snatch, 20 sec right hand, 20 sec left hand, scale:…
1 . emom 5 min, 3 back squats
2 . emom 7 min, 7 kettlebell swings, 5 burpees, 7 pull ups
scale: 7 kettlebell swings, 4 burpees, 5 jumping pull ups
rest 2 min &
3 . 7 rounds for time of
20 du, 15 sit ups /or 30 su, 15 sit ups
team wod, teams of 3
part 1
no 1 runs 1000 m / or 80 burpees
no 2 does amrap of 2 bar muscle up – 20 du / scale:5 pull ups – 30 single unders
no 3 does amrap of 4 dumbbell thrusters each hand – 5 burpees over dumbbell
part 2
no 1…
1 . 7 min time cap
21 hspu – 3 legless rope climbs
15 hspu – 2 legless rope climbs
9 hspu – 1 legless rope climb
scale option:
30 hand release push ups – 3 rope walk ups
20 hand release push ups – 2 rope walk ups
10 hand relea…
1 . 4×8 dead lift every 1:30
2 . for time
6 – 4 – 2 ring muscle ups
15-12-9 dumbbell snatch each hand
100-75-50 du
scale option:
15 – 12 – 9 dips
15 – 12 – 9 dumbbell snatch each hand
150 – 120 – 90 single unders
10 1-minute rounds of:
10 burpees over the bar
Max reps of hang power snatches
Rest 2 minutes between rounds.
Pick a weight for the snatch that is moderate,
yet still allows you to cycle several reps.
scale option: 7 burpees over the…
1 . 4×8 back squats every 1:30
2 . For time: (5min TIME CAP)
50 (30 for Women) Pull Ups
25 Thrusters
Rest 1 min
PART 2:
For time: (4min TIME CAP)
30 Toes-to-bar / 45 k2e
20 hang Power clean & jerks
in teams of 2, 30 min amrap, partners rotate every 20 reps the first round,
every 10 reps the second round
buy in 400 du / 400 su
THEN amrap
80 t2b / 80 k2e
120 kettlebell swings
80 dumbbell press (10 L hand + 10 R hand)
120 w…
1 . e2mom for 8 min,
2-4 ring muscle up, 6-8 hspu
scale:10 dips, 4 wall climb
2 . 12 min amrap,
7 dumbbell snatch each hand
10 pull ups
15 push ups
1 . emom 5 min, 3 dead lift
2 . Nancy
5 rounds for time of:
400-meter run
15 overhead squats
for time
10 bar muscle up
20 hspu
3o jumps over the box
40 t2b
50 wall ball
40 t2b
3o jumps over the box
20 hspu
10 bar muscle up
scale option:
10 pull ups or jumping pull ups
20 handrelease push ups
30 box j…
1 . EMOM 5 min, 3 front squats
2 . for time
100 du / 150 su
3 rounds of 10 thrusters, 10 burpees over bar
75 du / 100 su
2 rounds of 15 thrusters, 10 burpees over bar
50 du / 75 su
1 round of 20 thrusters, 10 burpees over bar
…
1 . 4×3 dead lift every 1:30
2 . 4×3 lunges each leg
3 . 4×3 strict press every 1:30
4 . time cap 12 min, 3 rounds of
100 du or 200 single unders
25 burpees
3 rounds for time of:
10 dumbbell snatches, left arm
5 bar muscle-ups
10 dumbbell snatches, right arm
5 bar muscle-ups
Intermediate Option
3 rounds for time of:
10 dumbbell snatches, left arm
3 bar muscle-ups
10 dumbbell snatches, ri…
for time
run 500m then
21, 15, 9 reps of hspu, jumps over the box
then run 1000m
scale workout:
run 500m then
42-21, 30-15, 18-9, reps
hand release push ups – step over the box
then run 1000m
1 . 4×2 thrusters, every 1:30
2 . in front of the clock
min 0-1, amrap thrusters
min 1-2, amrap t2b or k2e
min 2-3, rest
min 3-4, amrap front squats
min 4-5, amrap pull ups
min 5-6, rest
min 6-7, amrap push press
min 7…
1 . e2mom 8 min, 4 push press
2 . team wod, in 15 min,
3 rounds each
20 wall ball
15 kettlebell swings
then amrap
10 t2b
16 alternative overhead lunges with a plate 10kg M, 5kg W
partners rotate every round
1 . emom 12 min,
1st min, 4 bar muscle up /scale: 8 c2b pull ups
2nd min, 5 m handstand walk / 5 hspu or 15 sec handsatnd hold
3rd min, 8 ring dips
4th min, rest
2 . 9 min amrap
8 dumbell press each hand
8 jumps over the box
1 . e2mom 10 min, 4 dead lift snatch grip
2 . For time:
2 rounds of:
10 hang power snatches,
12 burpees over bar
Then, 2 rounds* of:
10 hang power snatches,
12 burpees over bar
*2 rounds with less load
ex: 1st 2 rounds 50kg, 2nd 2 r…
1 . 20 min amrap:
35 handstand push-ups
50 toes-to-bar
150-du
50 dumbbell box step-overs
15- right-arm dumbbell overhead lunge
15- left-arm dumbbell overhead lunge
scale workout
20 min amrap:
50 hand release push-ups
50 k2e
200 sing…
1 . e2mom 10 min, 4 front squat
2 . regionals EVENT 6
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
scale workout:
16 ring rows
16 thrusters
12 ring rows
12 thrusters
8 ring rows
…
1 . 4×5 reps strict press every 1:30
2 . 6 min amrap of
4 hspu, (scale: 2 wall climbs)
10 kettlebell swings
then rest 2 min and
3 . 6 min amrap of
12 alternative lunges with a plate overhead 20 kg m, 10 kg w.
1 legless rope climb
for time
run 500m
30 hang power snatch
run 750m
40 trusters
run 1000m
50 hang power clean and jerk
1 . 3×3 reps snatch 2nd pull every 1:30
2 . e2mom 6 min, 10 dead lift 60%
3 . 9 min amrap
4 muscle up
12 wall ball
36 du
scale: 8 dips, 12 wall ball, 50 single unders
for time
4 rounds of
10 dumbell snatch
15 t2b
then run 1000m
then 3 rounds of
20 lunges with a dumbell overhead (change hand every 10 reps)
20 burpees
then run 1000m
1 . e2mom for 10 min, 10 back squats 60-65%
2 . 8 min amrap
10 pull ups
10 push press
1 . in teams of 2, in 30 min amrap
50 du
40 kettlebell swings
30 wall ball
20 t2b
10 dumbell press each hand
partners rotate after completing one exercise,
ex: 50 du Νo1 then 50 du Νo2, 40 k.b. swings Νo1 then 40 k.b. swings Ν…
1 . emom 8
1st min, 4 bar muscle up, scale: 8 pull ups
2nd min, 4 ring muscle up, scale: 8 dips
2 . for time
4 rope climbs, 12 hspu, 40 goblet squats
3 rope climbs, 9 hspu, 30 goblet squats
2 rope climbs, 6 hspu, 20 goblet squats…
1 . emom 5 min, 2 dead lift
2 . for time, 10 min time cap
20 thrusters – 100 du
16 thrusters – 80du
12 thrusters – 60 du
8 thrusters – 40 du
4 thrusters – 20 du
scale workout:
20 thrusters – 200 su
16 thrusters – 160 su
…
1 . 7 min amrap
7 burpee jumps over box
10 pull ups
2 . 7 min amrap
7 push press
7 hang power clean
7 burpees over bar
1 . 4x 8 alternative lunges every 1:30
2 . in 10 min amrap
7 dumbell snatches each hand
9 t2b
11 hand release push ups
1 . 8 min amrap
8 dumbell press each hand
8 burpees over dumbell
2 . 21-18-15-12-9-6-3 reps for time of
pull ups & wall ball
for time
100 du
50 thrusters
15 bar muscle up
1000m run
5 legless rope climbs
50 hang power snatch
100 du
scale workout:
200 su
50 thrusters
30 pull ups or jumping pull ups
1000m run
50 hang power snatch
1…
1 . e2mom for 8 min, 3 dead lift
2 . 4 rounds for time of
10 dumbell snatch each hand
15 t2b
20 alternative suitcase lunge with your dumbell
40 du
scale workout:
10 dumbell snatch each hand
15 κ2ε
20 alternative suitcas…
1 . 4×3 front squats every 1:30
2 . in 12 min amrap of
15 push ups
10 kettlebell swings
10 box jumps
1 . e2mom for 8 min, 6 dumbell press, 5-7 weighted pull ups
2 . e3mom for 12 min
10 thrusters
10 burpees over bar
5 bar muscle up
scale:
10 thrusters
10 burpees
10 pull ups
for time
run 2000m, then
2 rounds of
50 kettlebell swings
50 sit ups
50 push ups
1 . emom 5 min, 2 snatch 2nd pull
2 . 6 rounds for time
7 hang power snatch
7 t2b
time cap 7 min
3 . e2mom8 min, 8 bent row, 8 dips
1 . for time 2 rounds of
1000 m run
30 burpees
15 dumbell snatch each
5 rope climbs
1 . every 1:30, 4×8 back squat
2 . 11 min time cap
100 du
40 wall ball
20 pull ups
75 du
30 wall ball
15 pull up
50 du
20 wall ball
10 pull up
25 du
10 wall ball
5 pull up
scale workout:11 min time cap
…
in teams of 3
3 rounds each for time of
15 s2o, 15 t2b
rest 4 min
the 3 rounds each for time of
2 rope climbs, 10 dips, 20 swings
1 . e3mom for 15 min
10 sdhp
15 c2b pull ups
50 du
scale: 10 sdhp, 15 pull ups or jumping pull ups, 75 singles
2 . 1 min amrap burpees over bar
rest 1 min
1 min amrap burpees
1 . e2mom 8 min, 5 dead lift
2 . in 9 min amrap of this ladder, 10,9,8,…1 reps
t2b & thrusters
if you finish before 9 min continue 2,3,4,…
for time
run 1000m, then
7 rounds of
10 burpees box jumps
10 dumbell snatch each hand
then run 1000m
scale: run 1000m, then
5 rounds of
10 burpees box jumps
10 dumbell snatch each hand
then run 1000m
1 . e2mom for 8 min, 4 front squat
2 . 11 min amrap
50 du
7 burpees over bar
9 hang power snatch
11 c2b pull ups
scale: 75 single unders, 7 bob, 9 hps, 11 jumping pull ups or 11 ring rows
1 . e2mom for 8 min, 5-4-3-2 push press
2 . tabata this
push ups
wall ball
kettlebell swings
burpees
8 sets each, 20 sec work, 10 sec rest
run 1000m
30 thrusters
30 t2b / 50k2e
30 dumbell press each hand
6 rope climb / 30 ring rows
30 dumbell snatch each hand
30 hspu / 50 hand release push ups
200 du / 400 su
1 . e2mom 8 min, 5 back squats
2. e2mom 8 min, 5 dead lift
3 . e2mom 8 min, 5 strict press
run 1000m
3 rounds of
20 wall ball
20 pull ups
run 1000m
3 rounds
30 sit ups
25 push ups
20 kettlebell swings
for time
run 1000 m
200 du
50 dumbell snatch (25 each)
20 bar muscle up
50 dumbell one hand thrusters (25 each)
200 du
run 1000 m
scale:
run 1000 m
400 su
50 dumbell snatch (25 each)
30 c2b or jumping pull ups
…
1 . 10-8-6-4-2 reps dead lift every 2 min
2 . e2mom for 10 min
3-4 strict muscle up
6-8 strict hspu
scale: 10 dips, 3 wall climb
for time
5 rounds of
20 push ups
10 ohs
run 1000 m
5 rounds of
2 rope climb
7 hang power snatch
run 1000 m
1 . 5-4-3-2 front squat every 1:30
2 . 5 min amrap
20 du, 8 t2b,
scale: 40 single unders, 8 k2e
2 min rest
5 min amrap
10 wall ball
10 kettlebell swings
1 . 4×2 split jerk every 1:30 / intro 4×4 push press
2 . team wod, in teams of 2, complete 2 rounds each
partner 1 run 1000 m
partner 2 does amrap until 1 finish running
7 burpees
9 s2o
11 pull ups
1 . for time
10 jumps over the box – 5 ring muscle up
8 jumps over the box – 4 ring muscle up
6 jumps over the box – 3 ring muscle up
4 jumps over the box – 2 ring muscle up
2 jumps over the box – 1 ring muscle up
scale:
10 ju…
1 . dead lift 4×3 every 1:30
2 . 5 min amrap
5 burpees over bar
5 hang power snatch
3 . 3 rounds for time of
8 kettlebell snatch each hand
3 Turkish get up each hand
3 rounds for time of
200 du / 300 single unders
20 t2b
30 dumbell press (15 each hand)
40 wall ball
time cap 30 min
remaining time amrap, 20 overhead lunges with a plate, 15 kettlebell swings, 15 push ups
1 . front squat 4×3 every 1:30
2. Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-b…
1 . every 1:30 2 x 5 reps strict press
then 2 x 5 reps push press
then 2 x 5 reps push jerk
2 . in teams of 2, in 10 min, rotate every round
7 hang power clean & jerk
7 sdhp
1 rope climb
1 . e2mom for 8 min
8 weighted chin ups, 10 weighted ring dips
2 . 1 min amrap burpee box jumps
1 min rest
1 min amrap wall climb
1 min rest
1 min amrap rope climb
1 min rest
1 min amrap hand release push ups
min rest
…
1 . e2mom 7-5-3-3 reps dead lift
2 . 7 rounds for time, 14 min time cap
5 hspu*
10 kettlebell swings
10 jumps over the box
remaining time max rep burpees
*scale: 10 hand release push ups
in teams of 2, 18 min amrap
no 1 does 200 du
no 2 does amrap , 10 s2o, 10 c2b pull ups, until no1 completes 200 du
skale option
no1 does 300 su
no 2 does amrap 10 s2o, 10 jumping pull ups
1 . e2mom 7-5-3-3 reps back squat
2 . 4 rounds for time of
20 wall ball
15 t2b*
10 dumbell snatch each hand
time cap 10 min
*scale 15 k2e
team wod in teams of 3 for time
no1, runs 1500m
no2, does amrap until no1 gets back, 4 hang power snatches, 6 thrusters, 8 dead lifts
no3, does amrap until no1 gets back, 4 hspu, 8 t2b*
no1 goes to no2 station, no2 goes no3 station and…
1 . emom 5 min
10 wall ball, 10 push ups
2 . 6 min amrap
10 kettlebell swings, 20 du
3 . 3×12 kettlebell clean & jerk every 2 min (2 kettlebells)
(focus on technique)
1 . 4×10 dead lift every 2 min
2 . for time
50 burpees
50 kettlebell snatch
run 1000m
50 dumbell push press
50 t2b
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Scaled: 100 single unders…
1 . 4×5 back squat every 1:30
2 . 8 min amrap,
8 thrusters, 8 burpees over bar
1 . e2mom for 8 min, 5 strict press + 6-8 weighted chin ups
2 . in teams of 2
200 du
100 wall ball
80 dumbell snatch
100 kettlebell swings
150 push ups
partners rotate after completing half reps of each exercise
7 rounds for time of
5 bar muscle up
10 jumps over the box 60cm
scale: 10 pull up, 10 jumps over the box 50cm
beginers option: 5 rounds of 10 ring rows, 10 step up 40cm
1 . e2mom for 8 min, 7 dead lift + 7 hspu
2 . 10 min amrap
10 push press
7 burpees over bar
40 du / 60 su
e5mom for 25 min
10 dumbell snatch each
20 t2b
30 wall ball
scale:
8 dumbell snatch each
20 k2e
30 air squats
1 . e2mom, 8 min, 4 front squats + 10 ring dips
2 . 3 rounds for time of
60 du
30 kettlebell swings
20 c2b pull ups
scale: 120 su, 25 kettlebell swings, 10 jumping pull ups or 15 ring rows
1 . snatch 2nd pull, 4×3 reps every 1:30
2 . in teams of 2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
burpees over Dumbbells
rotate after every round
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 sdhp
1 . 4-3-2-2 reps push press every 1:30
2 . 6 min amrap, 6 jumps over the box, 12 kettlebell swings
3 . 1 min max rep push ups
1 min rest
1 min max rep burpees
in 15 min complete as many reps as possile of
wall ball, pull ups and dead lift
start with 8 wall ball and 6 pull ups
after very round add 2 reps for wall ball and 1 rep for pull ups
8-6, 10-7, 12-8, 14-9, 16-10, 18-11……..
dead …
1 . back squat 9-7-5-3 reps every 1:30
2 . tabata this, 4 exercises, 8 rounds each, 20sec work – 10 sec rest, no rest between exercises
burpees
thrusters
du or singles
sdhp
1 . 4 x 10 reps OHS, every 1:30
2 . team wod, 2 partners, rotate every 30 sec
in 16 min amrap
50 swings
50 t2b
50 hang power snatch
50 pull ups
1 . e2mom for 8 min, 3 push jerk, 4 hang power clean, 5 dead lift
2 . in 11 min amrap
10 dumbbell snatch each hand
15 burpees
20 wallball
in front of the clock
1st min, 10 thrusters
2nd min, 4 ring muscle up
3rd min, 50 du
4th min, rest
repeat 6 rounds
scale option
1st min, 10 thrusters
2nd min, 8 dips
3rd min, 60 su
4th min, rest
repeat 5 rounds
1 . 7-5-3-3 reps back squat, every 1:30
2 . 10 min amrap
6 pull ups + 6 t2b
6 facing burpee jumps over the box
scale option
10 min amrap
8 ring rows + 8 k2e
6 facing burpee jumps over the box
1 . emom 5 min, 2 push jerk 75%
2 . team wod, in teams of 2, time cap 20 min
5 rounds each of
50 du / scale 80 su
4 bar muscle up / scale 8 pull ups
4 hang power snatch
then amrap 10 wall ball, 15 hand released push ups
rotate…
1 . emom 10 min,
1st min 5 hspu
2nd min 10 t2b
2 . in front of the clock for 15 min
30 sec work, 30 sec rest
1st min du
2nd min k.b. swings
3rd min burpees
1 . every 1:30, 4 sets of 7 reps dead lift
2 . for time
6 rounds of 10 thruster, 10 c2b pull ups
scale option
5 rounds of 10 push press, 10 ring rows
for time, 7 rounds of
8 dumbbell snatch each hand
2 rope climbs
10 jumps over the box
scale option
5 rounds
1 . every 1:30, 4 sets of 5 reps back squat
2 . in 11 min,
2oo du,
then amrap 15 wall ball, 10 t2b
scale option
in 11 min,
400 single under
then amrap 15wall ball, 10 k2e
1 . emom 5 min, 2 strict press
2 . e4mom for 16 min,
6 hang power snatch
10 sdhp
14 burpees
1 . practice ring muscle up for 10 min
2 . for time
8 ring muscle up, 8 hspu, 16 box jumps,
6 ring muscle up, 6 hspu, 12 box jumps
4 ring muscle up, 4 hspu, 8 box jumps
2 ring muscle up, 2 hspu, 4 box jumps
scale:
8 dips – …
1 . every 1:30, 4 sets of 7 reps dead lift
2 . for time
100 du, 20 thrusters
80 du, 16 thrusters
60 du, 12 thrusters
40 du, 8 thrusters
20 du, 4 thrusters
scale:
100 su, 15thrusters
80 su, 12thrusters
60 su, 9thruster…
for time
50 t2b
75 wall ball
100 push ups
75 swings
50 burpees
1 . every 1:30, 4 sets of 4 reps front squat
2 . 11 min amrap
8 dumbell push press
12 c2b pull ups
40 du
scale: 8 dumbell push press, 8 pull ups, 60 s.u.
interval training
40” work 20” rest, 6 exercises, 4 rounds, 1 min rest between rounds
thrusters
t2b
sdhp
burpees
alternative dumbbell snatch
pull up
scale wod 30 work, 30 rest
1 . practice handstand, push up or walk for 10 min
2 . e3mom for 15 min
8 hspu
12 c2b pull ups
8 single dumbbell ohs each hand
1 . practice hang power snatch for 10 min
2 . 6 min amrap
6 hang power snatch
6 facing burpees box over jumps
1 . e2mom 8 min, 5 back squats 80%
2 . e2mom 8 min, 5 strict press 80%
3 . e2mom 8 min, 5 dead lift 70%
Athens Throwdown 2018 – WOD 2
for time
50-40-30-20-10 du
50-40-30-20-10 wall ball
2-4-6-8-10 bar muscle up
time cap 17 min
scale wod
50-40-30-20-10 single unders
50-40-30-20-10 wall ball
2-4-6-8-10 pull ups
1 . e2mom for 10 min
2 rope climbs & 5 dead lift
2 . team wod
in 11 min amrap
partner 1 performs 75 du
partner 2 does amrap
dumbbell power snatch, change hand every 5 reps
count total reps of dumbbell power snatch
scal…
in 35 min amrap of
40 pull ups / 40 ring rows
40 box jumps
30 burpees
30 hspu / 45 hand release push ups
40 t2b
40 wall ball
1 . 9-7-5-3 reps push press every 1:30
2 . e3mom or 12 min
40 du
8 front squats
8 hang power clean
1 . emom 4 min, 15 kettlebell swings
2 . emom 4 min, 8 kettlebell snatch each hand
3 . for time
21 sdhp – 6 rope climbs
15 sdhp – 4 rope climbs
9 sdhp – 2 rope climbs
time cap 10 min
1 . 5-5-3-3 reps front squat every 1:30
2 . 6 rounds for time of
10 dips
10 dead lift
10 lunges with a kettlebell overhead (right hand up, left foot front)
time cap 12min
1. emom 5 min, 4 push press
2. in teams of 2
4 rounds of 40 du each
then 4 rounds each of
10 burpees
10 thrusters
1 . in 7 min amrap
8 box jumps
8 hang power clean
rest 5 min &
2 . in 9 min time cap do amrap of
pull ups & s2o
reps are 24-21-18-15-12-9-3
scale wod
in 9 min time cap do amrap of
ring rows & push press
re…
1 . 7-5-3-3 reps dead lift every 2 min
2 . in 12 min
3 rounds of
35 push ups, 25 wall ball, 15 sdhp
then remaining time amrap
25 double unders, 15 sit ups
22 min amrap
15 t2b
15 kettlebell swings
10 burpee jumps over the box
10 hang power snatch
1 . 7-5-3-3 reps back squat every 2 min
2 . for time
25 pull ups
25 thrusters
200 du
25 thrusters
25 pull ups
time cap 9 min
scale wod
20 pull ups, 20 thrusters
300 single unders
20 pull ups, 20 thrusters
1 . emom for 5 min, 3 strict press
2 . in 16 min
4 rounds of
8 burpee jump over the box, 15 pull ups
then 30 kettlebell swings, 30 wal ball
then amrap, 25 du, 8 t2b
1 . e2mom for 8 min, 2 or 3 legless rope climb
2 . 5 rounds for time of
10 hang power snatch
10 burpees
time cap 8 min
1 . e2mom for 8 min, 10 dead lift 60%
2 . 15 min amrap
15 pull ups / 15 ring rows
20 wall ball
50 du / 100 single unders
1 . emom 4 min, 3-5 bar muscle up
scale, 3-5 bar muscle up from a box
2 . emom 4 min, 5-7 hspu
scale, 5-7 push ups with knees on the box
3 . 10 min amrap
8 kettlebell push press each hand
10 box jumps
12 t2b / 12 k2e
1 . every 1:30, 4×4 front squat
2 . for time, 15 – 12 – 9 – 6 – 3 reps of
thrusters & burpees over bar
time cap 7 min
rest 4 min&
3 . in 5 min amrap
7 hang power clean
14 hand release push ups
1 . emom 5 min, 2 push jerk
2 . e2mom for 8 min
8 kettlebell snatch each hand
3 . 3 rounds for time
20 t2b
30 heavy rope or 60 du
time cap 7 min
scale wod
20 k2e
100 su
1 . emom 5 min 15 american swings
rest 2 min
2 . emom 5 min 5 hang power snatch
rest 3 min
3 . 7 min amrap
5 hspu
10 alternative pistol squat
scale wod
2 wall climbs
10 weighted with step up 2 k.b.
1 . every 1:30, 4×4 dead lift
2 . emom 5 min, 6 thrusters, 6 burpees
3 . 3 rounds for time of
10 hang power clean
20 wall ball
50 du / 100 su
time cap 8 min
1 . every 1:30, 5×4 reps back squat 80%
2 . Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
scaling wod
75 ring rows
75 push ups
75 sit ups
75 squats
1 . e3mom for 12 min
8 back squats, 8 weighted chin ups
2 . 4 rounds for time of
8 m walking lunges with bar on the front rack
8 kettlebell clean & jerk each hand
e5mom for 25 min
10 burpees c2b pull up
10 hang power snatch
20 wall ball
50 du/100 single under
1 . every 1:30, 4×5 back squat
2 . e2mom for 8 min, 5 dead lift, 10 ring dips / ring push ups
3 . 4 rounds for time,
10 push press,
10 alternative weighted step up with 2 kettlebells
christmas team wod for time
rotate after compliting an exercise
100 double-unders
25 toes-to-bars
25 deadlifts
25 box jump overs
time cap 11 min
rest 4 min and for time
20 hang power snatch
30 pull ups
40 thrusters
50 hand release pus…
1 . emom 7 min
20 du, 7 t2b / skale 20 su , 7 k2e
2 . e2mom for 8 min
8 kettlebell snatch each hand / skale 8 push pres
8 lunges with the kettlebell overhead
(rigth leg- left hand)
3 . perform 20 reps (10 each side) of turkish ge…
1 . every 1:30, 3 dead lift snatch grip
2 . for time, 6 rounds of
15 kettlebell swings
7 burpees box jumps over
then 4 rounds of
15 hand release push ups
30 du / 20 heavy rope
for time
50 burpees
75 sdhp / 50 sdhp*
100 wall ball / 50 wall ball*
75 pull up / 50 ring rows*
50 push press
*skale workout
1 . every 1:30 4×5 back squat
2 . 8 amrap
t2b & thrusters
do this ladder
1-1, 2-2, 3-3, 4-4………..
1 . e2mom for 8 min, try to perform all of the 3 different techiniques, 7 reps strict press, then 7 reps push press and 7 reps push jerk, use same weight, if you can’t complete don’t throw the bar, do less reps.
2 . in teams of 2, in 12 min
…
1 . practice handstand walk 10 min
2 . e3mom for 15 min,
10 ohs,
15 wall ball,
20 sit ups
1 . every 1:30, 4 sets of 5 dead lift 70%
2 . in 10 min
30 -20 -10 reps of
s2o & t2b / k2e
remaining time
amrap of 20 du, 5 burpees
1 . emom 5 min, 3-5 bar muscle up / skale muscle up from a box
2 . 5 rounds for time of
10 thrusters
10 pull ups
10 burpees
time cap 10 min
1. every 1:30, 4x4back squat 80%
2. in 12 min
start with 200 du / 500 singles
then amrap
1 L-sit rope climb (starts from sitting position without feet touching the ground)
7 kettlebell snatch each hand
7 dead lifts (men 1 x bw, …
team wod, in teams of 2 perform the following 4
A . 4 rounds each of
8 hang power snatch
16 alternative back rack lunges
B . then perform 50 syncronized push ups
C . then 3 rounds each of
20 t2b
20 wall ball
D . then perfor…
1 . emom 5 min, 5 hspu
2 . e4mom for 20 min
5 ohs
10 hang power clean & jerk
20 k.b. swings
50 du
1 . every 1:30, 4×5 dead lift 75%
2 . for time 21-15-9 reps of
thrusters and burpees over bar
1 . every 1:30 for 4 rounds, 3-4 strict ring muscle up,
skale 6 strict pull ups+6 ring dips
2 . in front of the clock for 15 min
1st min 7 hang power snatch
2nd min 9 burpee box jumps over
3rd min 35 du
1 . emom 4 min 3 front squat
2 .every 1:30, 4×8 alternative front step lunge
3 . 8 min amrap,
t2b/k2e & burpees ladder
1-1, 2-2, 3-3…….
team wod, partners rotate every minute
100 s2o
150 overhead lunges (10kg/5kg plate)
200 kettlebell swings
250 hand release push ups
1 . e2mom 6 min, 1 set of max unbroken reps du / 80 singles
2 . 15 min amrap,
2 rope climbs
8 kettlebell snatch each
8 burpees jump over the box
8 kettlebell push jerks each
1 . in 15 min find 1RM dead lift, if you are doing crossfit less than 4 months find 4RM
(you must not lose your lumbar curve)
2 . e2mom for 12 min
o-6, 10 sdhp, 10 hspu,
6-12 min, 10 thrusters, 10 dips
1 . every 1:30
3 rounds of 5 bar muscle ups
then 3 rounds of 15-20 butterfly pull ups
then 3 rounds of 8-10 strict pull ups
2 . 8 min amrap
32 du/64 singles,
16 kettlebell swings,
8 burpees
1 . every 1:30, 4×4 reps back squat 80%
2 . 7 min amrap
do this ladder
2-4-6-8……of wall ball & t2b
3 . 3 rounds of
15 ring push ups / 20 hand release push ups
25 sit ups
1 . strict press, find 2rm in 8 min
2 . TABATA 20sec work, 10 sec rest
exercise group A: hang power snatch / sdhp / hang power clean / thrusters
exercise group B: hspu / ring muscle up / t2b / pull ups
skale group B: hand release push…
1 . practice double unders 10 min, build a big number of unbroken reps
2 . 15 min amrap
8 burpee over the box jumps
16 hand release push ups
16 t2b
8 kettlebell snatch each
1 . e2mom for 8 min, 3 dead lift (try to add some weight every 2 min)
2 . e3mom for 12 min
7 facing burpees over bar
7 hang power clean
5 m handstand walk / 7 hspu
1 . practice handstand walk for 10 min
2 . in 20 min
buy in 250 du / 500 su
then amrap of
20 dips
30 kettlebell swings
40 wall ball
1 . back squat, find 1 rm* in 20 min
*find 5 rm if you are working out less than 3 months
2 . for time 6 rounds of
8 kettlebell press each
5 weighted pull ups / 8 strict pull ups
time cap 10 min
1 . emom 4 min, 2 strict press
2 . team wod for time, 2 partners
a. 3 rounds of 50 du/100 su each, then
b. 3 rounds of 15 thrusters, 10 burpees over bar, then
c. 3 rounds of 10 hang power snatch, 15 t2b, each
1 . practice pull ups, kipping or butterfly
2 . for time
50 pull ups
75 push ups
75 wall ball
75 swings
5 rope climb
1 . 5×2 reps dead lift every 1:30
2 . for time 21-15-9 reps of
ohs – burpees – t2b
1 . emom 7 min,
5 hang power clean
7 t2b
2 . 10 min amrap
buy in 200 du
10 push press
10 jumps over the box
1 . emom 4 min, 2 front squats
2 . every 1:30 x 3, 8 back sqats
3 . 8 min amrap
15 wall ball
10 pull ups
1 . emom 5 min, 2 push press
2 . team wod, in teams of 2
partner 1, runs 1000m
partner 2, does amrap, until No1 finish his run
4 hang power snatch
8 burpees over bar
12 t2b
2 rounds each
for time 5 rounds of
5 hspu
7 hang power clean
9 ring dips
15 kettlebell swings
1 . every 1:30, 5×2 reps dead lift snatch grip
2. 9 min amrap
8 burpees
16 wall ball
24 du / 48 su
1. emom 5 min, 2 snatch 2nd pull + 2 hang power snatch
2. for time 3 rounds of
15 strict L-chin ups / 25 ring rows
10 kettlebell push jerks each hand
time cap 9 min
3. 100 sit ups for time
1 . 6 x 2 front squat every 1:30
2 . emom 8 min
5 thrusters
8 t2b
in teams of 2 partners
start with 25 synchronized burpees, then
150 wall ball, rotate every 15 reps,
then 5 rounds each of
10 pull ups, 10 s2o, rotate every round
and finish with 80 burpees over bar, rotate every 10 reps
time ca…
1 . emom 5 min, 3 ohs
2 . in front of the clock 15 min
1st min, 40 du / 60 su
2nd min, 8 hspu / handstand hold 20”
3rd min, 4 ring muscle up / 12 dips
1 . every 1:30, 5×2 dead lift
2 . e4mom for 16 min
5 hang power snatch
10 burpees over bar
15 sdhp
20 t2b
if you fail doing it in time continue amrap until 16′
1. every 1:30 5×2 reps strict press
2. e3mom x 5 rounds
10 thrusters
10 pull ups
30 du
every 1:30, 5 x 2 back squats
4 min amrap
4 burpees box jumps over
10 kettlebell swings
3. 4 min amrap
8 wall ball
10 push ups
1. practice split jerk 10 min
2. 6 min amrap
5 ohs
5 burpees over bar
3. 6 min amrap
5 hang power clean
5 hspu
for time
run 1000 m
50 kettlebell swings
50 s2o
50 box jumps
50 sdhp
run 1000 m
1. every 1:30 min, 4 x 2 dead lift
2. 20 min amrap,
10 pull ups
20 push ups
30 air squats
1. 5 min amrap
5 hang power clean and jerk
7 burpees over bar
2. in front of the clock 12 min
1st min 12 ring dips
2nd min 25 sit ups
3rd min 40 du
1. every 1:30, 5 set x 3 back squats
2. 15 min amrap
12 t2b
18 swings
24 wall ball
1. emom 5 min, 2 strict press
2. team wod, teams of 3
amrap 15 min
No1 100 du / 100 su
No2 thruster
No3 hollow hold
for time
1000 m run
40 kettlebell clean & jerk each
80 goblet squats
1000 m run
80 alternative lunges
80 hand release push ups
1. emom 5 min, 2 dead lift
2. e3mom for 15 min
10 hang power snatch
10 burpees over bar
50 du
from 0 – 7 min,
30 burpee bar muscle up / 60 dips
from 7 – 15 min amrap of
15 wall ball
10 t2b
1. every 1:30, 4×3 front squats
2. for time
5 rounds of
10 pull ups
15 swings
20 push ups
then run 2000m
1. emom 5 min, 3 strict press
2. in teams of 3
3 rounds each of
4 hang power snatch, 6 hang power clean, 8 thrusters
15 burpees over bar
run 1000m
50 kettlebell front rack lunges each
100 sit ups
25 ring muscle up / 50 dips
100 air squats
25 hspu / 50 hand release push ups
run 1000m
1. emom 5 min, 2 clean 2nd pull
2. in front of the clock 19 min
1st min, 12 thrusters
2nd min, 12 burpees over bar
3rd min, 2 L-sit rope climbs
4th min, rest
in 15 min amrap of
25 du – 1 round 10 swings, 10 pull ups
50 du – 2 rounds 10 swings, 10 pull ups
75 du – 3 rounds 10 swings, 10 pull ups
100 du – 4 rounds 10 swings, 10 pull ups
etc…………………….
1. every 1:30, 5×3 reps back squat
2. in 10 min amrap of
5 – 10 – 15 – 20 – 25…………. reps of
t2b
wall ball
1. emom 5 min, 2 push jerk
2. 4 rounds of each
10 sdhp, 10 dips, 10 pull ups
1. for time
1000 m run then
6 rounds of
2 legless rope climb
8 burpees over box
then run 1000 m
1. 4×3 dead lift snatch grip, every 1:30
2. in 10 min amrap of
10 hang power snatch 30/20kg
35 du / 70 su
20 min amrap
10 kettlebell push press each hand
10 burpees
20 kettlebell swings
20 wall ball
1. 4 x 5 back squat, every 1:30
2. 5 rounds for time of
10 thrusters
10 t2b
in teams of 3
partner 1 run 1000 m
partner 2 does amrap 7 hang power snatch – 7 burpees over bar
partner 3 does burpee pull ups
and rotate
score is total reps / time
for time
50 k.b. swings
50 t2b
25 k.b. snatch each hand
50 box jumps
25 push jerks each hand
1. e2mom, 7-5-3-3-3 reps dead lift
2. tabata
push ups
pull ups
squats
sit ups
8 rounds each, 20” sec work, 10” sec rest
1. practice ring muscle up 15 min
2. 14 min amrap
50 du / 100 su
25 wall ball
15 k.b. swings
5 ring muscle up / 10 dips
1. e2mom back squat, 10-8-6-4-4-4 reps
2. 5 rounds for time
10 s2o
10 t2b
3. run 2 km
1. emom 5 min, 4 strict press
2. team wod, 2 partners
partner 1 does 50 thrusters
partner 2 does amrap push ups
and then change
partner 1 does 75 dead lift
partner 2 does amrap burpees
and change
partner 1 does 30 power sna…
1. practice du 10 min, (built a big number of unbroken reps)
2. 15 min, e3mom
15 t2b
10 sdhp
50 du
1. emom 5 min, 2 dead lift
2. in 10 min amrap of
30 wall ball – 15 pull ups
20 wall ball – 10 c2b pull ups
10 wall ball – 5 bar muscle up
for time
1000 m run
then 3 rounds of
21 burpee box jump
15 hang power clean
9 hspu
then run 1000 m
1. 4 x 5 overhead squat, every 1:30
2. tabata this
thrusters
du
k.b. swings
sit ups
32 rounds of 20 sec work, 10 sec rest
1 min rest every 8 rounds
exercises rotate round
1. 4 x 5 push press every 1:30
2. in teams of 2, 5 rounds for time each
16 push ups
8 dead lift
4 bar muscle ups / 8 c2b pull ups
(for the weight on bar ask your coach)
1. 4 x 5-7 strict hspu every 1:30 (skale, push ups from a box)
2. in 9 min, 5 rounds of
7 hang power snatch 40/25 kg (skale 30/20kg),
7 burpees over bar,
14 wall ball,
remaining time amrap du
1. 4 sets of 5 reps dead lift, every 1:30
2. from 0-3 min, amrap of
5 hang power clean
5 box jumps
from 3-6 min amrap of
3 burpees – 6 h. r. push ups – 9 air squats
from 6-9 min, amrap of
5 hang power clean
5 box jumps
…
1. practice 10 min kipping or butterfly pull ups
2. 2 rounds for time of
1000 m run
50 kettlebell swings
25 chin ups
1. e2mom for 8 min, 3 front squat
2. in front of the clock 20 min
1st min 10 thrusters
2nd min 10 t2b
3 min 50 du
4th min rest
1. emom 5 min, 3 back head split jerk
2. for time
run 1000m
then 3 rounds of
10 jumps over the box
20 push ups
run 1000m
then
30 burpee box jumps over the box
60 hand release push ups
team wod in teams of 2 partners
1. 12 min amrap, (rotate after one round)
7 thrusters
7 burpees over bar
7 pull ups
2. 4 rounds each for time of
5 hang power snatch
1 rope climb
20 lunges with a 10/5 kg plate
1. emom 5 min, 3 dead lift snatch grip
2. in 12 min amrap
40 du
20 sit ups
10 kettlebell swings
10 burpees
1. emom 5 min, 3 hang power clean
2. e3mom for 15 min
6 dead lift
5 hang power clean
4 s2o
15 pull ups
1. every 1:30, 3 x 4 back squat
2. every 1:30, 3 x 4 lunges
3. in 11 min
buy in 50 wall ball
then amrap
3 ring muscle up / 10 dips
10 t2b
1. emom 5 min, 3 push press
2. tabata this
thrusters 30kg / skale 20kg
burpees over bar
sdhp 30kg / skale 20kg
pull ups
8 sets of 20 sec work, 10 sec rest
rest 1 min between exercises
1. practice handstand walk 15 min
2. in 18 min
buy in 250 du / 500 su
then amrap
15 kettlebell swings
30 sit ups
10 goblet squats
20 push ups
1. e2mom for 8 min, 5 dead lift
2. 5 rounds for time
4 bar muscle up / 8 c2b pull ups
8 burpees
8 jump over the box
for time
run 1000 m,
then 4 rounds of
60 du
30 wall ball
15 t2b,
(skale, 100 su, 20 wall ball, 15 k2e)
then run 1000 m
1. e2mom for 8 min, 4 front squat
2. emom for 15 min
5 pull ups
10 push ups
15 air squats
1. e2mom for 8 min, 10 push press
2. in front of the clock for 18 min
1st min, 10 thrusters
2nd min, 10 burpees
3rd min, 40 du
1. emom 10 min,
1st min 5-7 hspu / skale 20 sec handstand hold
2nd min 3-5 bar muscle up / skale bar muscle up with a box
2. 11 min amrap
12 k.b. swings
8 lunges with a kettlebell on the front rack
8 c2b pull ups
8 lunges with…
1. e2mom for 8 min, 8 dead lift
2. 8 min amrap of
10 t2b
10 box jumps
3. run 2000 m
1. practice power clean 15 min
2. for time
100 push ups
75 wall ball
50 burpees
1000m run
1. e2mom for 8 min, 8 back squats
2. e3mom for 15 min,
10 push press,
10 pull ups,
20 sit ups,
50 du / 75 su
holiday team wod
teams of 2 partners
1. for time
7 rounds each, rotate every round
5 hang power snatch
5 burpees over bar
2. for time
one partner runs 1000m
the other does amrap
3 bar muscle up / 6 c2b pull ups
6 hang…
1. 4 min amrap
8 pull ups
8 box jumps
2. 4 min amrap
10 wall ball
10 hand release push ups
3. 4 min amrap
5 thrusters
5 burpees
rest between 4 min
1. emom 5 min
3 push press 75%
2. in 16 min
buy in 250 du / 500 su, then amrap
16 k.b. swings
8 dips
4 turkish get up. 2 each
2 rope climbs
1. tabata this,
4 rounds, 4 min each, one min rest between rounds,
exersices rotate one after the other,
20 sec work, 10 sec rest
round 1 & 2
handstand hold
med ball clean
superman hold
goblet squats
round 3 & 4
…
1. e3mom 21 min
5 back squats 75%
10 burpee box jumps
50 du
2. for time 20 muscle up
2000 km run
20 min amrap
60 du / 120 su
20 sit ups
10 dead lift (1 x bw)
20 push ups
10 burpees over bar
team wod
25 min amrap
50 wall ball
50 k.b. swings
50 pull ups
50 goblet squats
50 t2b
partners rotate every 30 sec
1. e2mom x 3, 10 dead lift
2. for time
27-21-15-9 reps of
push press & dips
1. amrap 5 min burpees
1 min rest
2. amrap 5 min
7 hang power snatches
7 hand release push ups
1 min rest
3. amrap 5 min
turkish get up
1 min rest
4. 5 min amrap
10 k.b. swings
7 box jumps
1. emom 5 min 10 alternative lunges (bar on front rack)
2. for time
7 bar muscle up – 70 du
6 bar muscle up – 60 du
5 bar muscle up – 50 du
4 bar muscle up – 40 du
3 bar muscle up – 30 du
(skale x 2 c2b pull ups – x 2 single u…
1. emom 4 min 3 strict press
2. emom 4 min 3 push press
3. e3mom, 15 min
5 hang power clean
10 k.b. swings
20 h. r. push ups
team wod
in teams of 2
6 thrusters – 3 plate burpees *
12 thrusters – 6 plate burpees
18 thrusters – 9 plate burpees
24 thrusters – 12 plate burpees
(chest to plate and bring plate overhead, 10/5 kg)
rotate every round
1. emom 5 min, 3 dead lift snatch grip
2. in 11 min
200 du / 400 su
then amrap of
11 wall ball
9 t2b
7 burpees
for time
run 1000 m
then 10 rounds* of
4 strict pull ups
5 dips
6 lunges each leg with a 20/10 kg plate
then run 1000 m
*try with a 10 kg vest
1. emom 4 min 3 ohs
2. emom 4 min 3 front squat
3. in 7 min
7 rounds
5 hang power snatch
5 burpees over bar
then amrap du
1. emom 5 min, 3 split jerk
2. for time
run 1000m, then
3 rounds of
15 kb push press each hand
3 rope climbs, then
run 1000m
1. emom 5 min, 3 dead lift
2. for time
100 burpees
every minute 5 pull ups, start with pull ups
team wod, in teams of 2
for time
150 wall ball
100 pull ups
300 lunges with a 10/5 kg plate
100 thrusters
150 k.b. swings
rotate every 30 sec
1. e3mom for 15 min
7 hang power snatch
14 t2b
50 du
2. run 2000m
1. emom 5 min, 2 back squat
2. tabata this,
air squat
k.b. swings
handstand hold
burpees
exersices rotate for 16 min,
20 sec work, 10 sec rest
e3mom, 21 min
10 pull ups
10 box jumps
20 push ups
1. e2mom, back squat 4-4-4-4
2. e2mom, dead lift 4-4-4-4
3. e2mom, strict press 4-4-4-4
for time
200 du / 400 su
75 wall ball
100 sit ups
75 h. r. push ups
2000 run
1. emom 5 min, 5 hspu
2. in 10 min
5 rounds of
10 thrusters
10 pull ups
remaining time amrap burpees over bar
1. OHS 10-10-10 every 2 min
2. 10 min amrap
10 t2b
10 box jumps
10 sdhp
1. 5 min amrap,
5 hang power snatch
15 wall bal
rest 5 min
2. 5 min amrap,
40 du / skale 40 su
20 s2o
rest 5 min
3. 3 min amrap
5 burpees over bar
5 dead lift (weight on bars 1 x body weight / skale 0,5 x body weight)
1. emom 5 min, 3 dead lift 70%
2. for time
21 hang power clean
6 rope climb
15 hang power clean
4 rope climb
9 hang power clean
2 rope climb
for time
1000 m run
100 air squats
100 k.b. swings
100 hand release push ups
1000 m run
1. practice triple unders or double unders for 10 min
2. team wod
in teams of 2 partners
4 rounds each of
15 thrusters
15 t2b
1. every 1:30 5 rounds 3 front squats
2. e3mom for 15 min
10 burpees box jumps
15 pull ups
30 sit ups
1. e2mom for 12 min, 15 push press
2. in 15 min,
run 1000m / 300 du
then amrap of
9 sdlhp
3 ring muscle up / skale 9 dips
1. emom 5 min, 5 ohs
2. in front of the clock 20 min, 30 sec work, 30 sec rest
1st min, t2b
2nd min, kettlebell swings
3rd min, burpees
4th min, wall ball
1. e2mom 8 min, 10 dead lift
2. 10 min amrap,
10 thruster
10 t2b
1. for 15 min, practice ring muscle up or bar muscle up (your weakness) / skale practice kipping pull ups
2. e3mom for 15 min
50 du
5 hang power snatch
2 leglless rope climb
3. run 2 km (low pace)
1. emom 5 min, 1 power clean, 1 hang squat clean, 1 front squat
2. emom 4 min, 3 clean pull
3. amrap 8 min
5 pull ups
5 burpees
10 kettlebell swings
1. emom 5 min, 2 push press 80%
2. tabata this
box jumps
sit ups
wall ball
american swings
8 rounds each, 20 sec work,10 sec rest
10 x 1 min rounds
of 3 (heavy) thrusters
max rep bar muscle up / max rep c2b pull ups
Rest 2 minutes between rounds
1. emom 5 min, 5 dead lift 70%
2. 3 rounds of
21 t2b
15 hang power clean
9 burpees over bar
3. run 2 km
1. emom 8 min,
1st min 8 back squats
2nd min 12 box jumps
2. in 11 min amrap of
50 du
30 sit ups
20 push ups
10 pull ups
team wod, 2 partners
3 rounds each of
number one runs* 1000m
number two does amrap of
7 pull ups, 6 dead lift, 5 front squats, 4 s2o, 3 burpees over bar,
when number one gets in the gym after running, change
*choose which one sta…
in front of the clock for 25 min
1st min 8 ohs
2nd min 5 bar muscle up / 10 c2b pull ups
3rd min 8 hang power snatch
4th min 20 sit ups
5th min rest
1. e2mom 8 min, 8 dead lift, 12 t2b
2. for time
run 1000m
then 3 rounds
25 wall ball
100 du
then run 1000m
1. emom 5 min, 4 strict hspu
2. 5 rounds of
4 ring muscle ups / skale 10 dips
8 burpee box jumps
12 kettlebell swings
1. e2mom for 10 min,
2 power clean, 4 front squats, 6 dead lift
2. amrap 11 min,
10 goblet squats
15 pull ups
20 alternative lunges with k.b. in the front rack
25 push ups
in teams of 2
100 front squats
100 burpees
100 wall ball
100 t2b
100 push press
partners rotate every min
1. e2mom for 10 min,
1 clean pull, 1 hang power clean, 1 push jerk, 1 hang squat clean
2. 15 min amrap
16 kettlebell snatch (8 each)
12 pistol squats (6 each), skale 12 goblet squats
8 ring dips
1. e2mom for 10′, 5 dead lift 75%, 5 strict hspu
2. for time
10-100, 8-80, 6-60, 4-40, 2-20
hang power snatch
du
for time
21-15-9
burpees box jump,
chin ups
then run 1000 m
42-30-18
kettlebell swings
wall ball
then run 1000 m
1. e2mom for 10 min, 5 back squat 75%, 1 legless L-sit rope climb (start L-sit sitting on the ground)
2. 10 min amrap, 30 t2b, 30 thruster, 30 hand release push ups
2017 Regional Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
1. in front of the clock 20 min
1st min, 5 front squats
2nd min, 10 push jerks
3rd min, 10 burpees box jumps
4th min, rest
1. emom 5 min, 5 dead lift 70%
2. for time
6 rope climb
12 hspu / hs hold 4 x 15”
100 sit ups
4 rope climb
8 hspu / hs hold 3 x 15”
200 du / 400 su
2 rope climb
4 hspu / hs hold 2 x 15”
1500 run
1. 100 wall ball, time cap 4 min
rest 4 min
2. 4 min amrap
2 bar muscle up / (skale, 5 pull ups), 5 hand release push ups, 5 burpees
rest 4 min
3. 4 min amrap
7 kettlebell swings, 7 box jumps
1. emom 10 min,
1st min 10 back squats 60%
2nd min 5 ring muscle up
2. in 8 min do this ladder
1 sdlhp – 1 t2b
2 sdlhp – 2 t2b
……………
1. emom 5 min, 3 strict press
2. e2mom 8 min, 2 clean pull, 2 power clean, 2 hang squat clean, 2 push jerk
3. 8 min amrap, 10 burpees, 20 american swings
e4mom for 20 min
7 ohs
9 dips
11 thrusters
50 du / 75 single
1. emom 4 min, 1 hang power snatch, 1 hang squat snatch,
2. emom 4 min, 3 snatch pulls (110% of 1rm snatch)
3. for time
4 bar muscle up, 5 wall ball
3 bar muscle up, 10 wall ball
2 bar muscle up, 15 wall ball
1 bar muscle up, 20 …
2 rounds for time
30 t2b
30 jumps over the box
30 kettlebell snatch, 15 each hand
5 rope climb
run 1000 m
1. emom 4 min, 1 hang power clean, 1 hang squat clean
rest 2 min &
2. emom 4 min, 3 front squat
3. do this ladder 4 min amrap, sdlhp & s2o
1-1, 2-2, 3-3, 4-4,……….
rest 3 min &
4. 5 rounds of
10 pull ups, 40 du
team wod
in teams of 2
partners run together 1200 m
then each partner perform 5 rounds of
12 burpees over bar
9 power clean
6 hspu
1. e3mom, for 15 min,
10 thruster
15 t2b
50 du
2. run 2500 m
1. emom 5 min, 1 2nd clean pull, 1 hang squat clean, 1 front squat
2. 9 min amrap of
12 box jumps
6 dead lift 1 x bw
3 bar muscle up
for time
run 1000 m
100 kettlebell swings
60 burpees
100 wall ball
run 1000 m
team wod
20 min amrap
each partner has to complete a round of
3 snatch, 4 s2o, 5 clean, 15 t2b
1. 7 min amrap,
4 hspu,
8 pull ups,
12 air squat
2. 5 min amrap,
10 kettlebell swings
10 wall ball
3. 4 min amrap,
5 dead lift (1xbw)
5 burpees over bar
1. emom 5 min, 3 dead lift snatch grip
2. for time
20-15-10-5 reps of
sdlhp & t2b
3. run 2 km
1. in 15 min find 3 rm dead lift
2. e3mom for 12 min
3 power snatch tng
15 wall ball
15 hand release push ups
for time
4 rounds of
75 du
25 kettlebell swings
20 c2b pull ups
15 burpees
1. back squat 5-3-2-2 every 1:30
2. For time:
thrusters, 15 reps
sumo deadlift high pulls, 21 reps
thrusters, 12 reps
sumo deadlift high pulls, 15 reps
thrusters, 9 reps
sumo deadlift high pulls, 9 reps
in teams of 3
partners run 1000m
the 1st that gets in the box starts
3 rounds each of
5 c&j
8 dead lift
11 burpees over bar
then each player perform
30 c2b pull ups, then
50 kettlebell swings, then
30 t2b, then
…
1. emom 8 min 1st min 5 dead lift 75% 2nd min 5 hspu / 15 push-ups
2. 8 min amrap 35 du 15 wall ball
25 min time cap
run 1500 m
then 3 rounds of
11 thrusters 40/30 kg (skale 30/20 kg)
11 t2b
then add 10 kg on bar (skale 5 kg)
and perform 3 rounds of
8 thrusters
8 c2b pull ups
then add 10 kg on bar (skale 5 kg)
and pe…
1. every 1:30 5 reps ohs, 4 sets
2. team wod
in teams of 2
partners perform 4 rounds each
5 power snatches
15 box jumps
partners rotate every round
in teams of 2
150 wall ball
125 pull ups
150 kettlebell swings
125 t2b
partners rotate every minute
for time,
21 front squats, 15 s2o, 3 rope climb
run 1000 m
add weight
18 front squats, 12 s2o, 3 rope climb
run 1000m
add weight
15 front squats, 9 s2o, 3 rope climb
1. every 1:30, 4 sets of 3 dead lift 70-75%
2. e3mom for 15 min,
8 thrusters
8 burpees
8 sdlhp
1. emom 4 min, 6 hspu
rest 2 min &
2. emom 4 min, 5 ring muscle up
3. in 5 min amrap of
10 kettlebell swings
10 wall ball
rest 2 min &
4. in 5 min amrap of
8 t2b
8 jumps over the box
1. e2mom for 8 min, 10 reps back squat
2. in 10 min,
buy in 200 du, then amrap of
3 power clean
6 burpees over bar
9 pull ups
1. 3 sets of 15 s2o (start with strict, if youcan’t perform a full rep, then push and after jerk)
rest exactly 1:30
2. team wod, partners alternate every round
3 rounds of
5 squat snatch
10 burpees over bar
then 3 rounds of
10…
1. 20 ring muscle up for time time cap 5 min scale emom 5 min, 10 ring dips
2. in 10 min amrap of 15 American swings 12 wall ball 9 burpees box jumps
1. e2mom for 10 min, 1 power clean + 5 front squat + 5 bar muscle up/ 12 chest 2 bar pull up
2. for time do this ladder 10 to 1 rep of sdlhp, hspu(scale x 2 hr push ups), burpees
1. emom 5 min, 3 dead lift 70 %
2. for time 2 rounds of
1000m run
30 s2o
30 t2b
4 rope climb time cap 20 min
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders / 70 single unders
time cap 15 min
for time
run 2000km
then
21 sdlhp – 15 ohs
18 sdlhp – 12 ohs
15 sdlhp – 9 ohs
cash out 50 burpees
1. e2mom 10 min,
5 dead lift 75%,
10 jump over the box
2. in 8 min amrap of
50 du,
5 clean & jerk,
for time
run 1000m
50 pull ups
100 push ups
150 air squats
1000 m run
(elite 10kg vest)
for time 3 rounds of
15 thrusters, 15 burpees
rest 5 min,
and 3 rounds of
6 hang power snatch, 3 rope climb
1. emom 5 min, 1 power clean + 1 hang squat clean + 2 front squats
2. in teams of 2,
100 american swings
100 t2b
100 s2o
100 pull ups
partners alternate every 30 sec
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
110 du, 220 single unders
55 handstand push-up / 55 hand release push ups
5 rounds for time of
10 kettlebell clean & jerk, one hand
3 bar muscle ups / 10 pull ups
1. emom 5 min, 3 snatch pulls
2. 7 min amrap,
1 hang power snatch, 2 sdlhp
2 hang power snatch, 4 sdlhp
3 – 6
4 -8 …………
weight on bars, 40 / 25 kg, skale 30 / 15 kg
3. romanian dead lift 3 x 8
1. emom 5 min,
15 american swings
2. e2mom 8 min,
2 leggless rope climb,
4 ring muscle up, (skale 8 c2b pull ups)
8 heavy thrusters
3. for time 7 rounds of
40 du, 8 burpees
1. emom 5 min, back squat 5-3-2-2-2
2. 3 rounds for time
6 push jerk
12 dead lift
18 t2b
36 wall ball
time cap 10 min
1. emom 5 min, 2 push press 80%
2. Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches,
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (add some weight)
*Prior to 12:00, 3 rounds of:
8 chest-to-ba…
5 rounds for time of
10 thrusters
10 burpees
10 pull ups
1. every 1:30 4 rounds, 4 dead lift 80%
2. e2mom, for 4 rounds
1 hang power snatch, 1 hang squat squat snatch, 1 ohs,
10 t2b, add 2 reps of t2b every round
3. 100 american swings for time
emom 4 min, 6 hspu
rest 2 min
emom 4 min, 5 ring muscle up
rest 2 min
9 min amrap
buy in 200 du / 400 su
15 wall ball
10 dips
1. back squat 10-8-6-4 every 1:30
2. e2mom 8 min,
2 power clean
2 front squats
2 push jerk
4 t2b + 4 kipping pull up + 4 butterfly pull up
3. amrap 5 min,
10 american swings
5 burpees
ΤEAM WOD
in teams of 2
partners run together 1000m
then 3 rounds each of
15 thrusters
5 bar muscle up / 15 pull ups
then 400 du, change every 100 reps / 600 su change every 150 reps
then 80 hang power snatch, change every 8 re…
for time,
6 legless rope climb, then
run 1000m,
then 4 rounds of 10 ohs, 10 burpees over bar
run 1000m
1. emom 5 min, dead lift 3 reps 75%
2. 4 rounds for time of
7 ring muscle up / 10 dips
14 t2b
21 wall ball
buy in 100 russian twists with med ball (left+right=1rep)
cash out 200 du
1. back squat 5×3 reps every 1:30
2. 8 min amrap,
10 thrusters
10 pull ups
10 burpees
team wod
in teams of 2
A. for time, partners alternate after every round
12 box jumps
24 american swings, one round each
12 box jumps over the box
24 kettlebell clean & jerk, 12 each hand
12 burpees box jumps over
24 ke…
1. emom 10 min,
1st min 7 hspu / hs hold 20 sec
2nd min 4 strict muscle up / 10 ring dips
2. 5 rounds for time of
3 power snatch
4 ohs
7 t2b
1 rope climb
time cap 9 min
1. emom 5 min, 2 clean pulls 110% of max clean
2. in 15 min,
run 1200m, then amrap of
2 thrusters, 3 power cleans, 50 du
add one rep every round
(thrusters & power clean)
1. emom 5 min, 1 snatch 2nd pull, 1 power snatch, 1 hang power snatch
2. e3mom for 15 min, 15 box jumps, 12 sdlhp, 9 burpees over bar
1. front squat 5-3-2-2 every 1:30
2. for time
3 rounds of 15 swings, 20 hand release push ups,
then 3 rounds of 15 wall ball, 10 c2b pull ups,
then 45 swings,
60 hand release push ups,
45 wall ball,
30 pull ups
TEAM WOD, time cap min
3 rounds each of
7 ring muscle up, 40 du
alternate after every round
then 3 rounds each of
7 power snatch, elite / masters 60kg, 20 t2b
alternate after every round
then 120 american swings, alternate ev…
1. emom 5 min, 6 hspu
2. for time 21-15-9 reps
american swings & c2b pull ups
then 15-12-9 reps
kettlebell snatch each hand &
6-4-2 reps
turkish get up
1. emom 5 min, 5 dead lift 70%
2. in 15 min,
buy in 200 du/ , then
amrap of
12 wall ball
10 dips
8 burpees
1. emom 5 min, 5 ring muscle up
2. 8 min amrap,
do this ladder
thrusters & pull ups
for 1-1 rep 1st round
2-2 rep 2nd round
3-3………………..
1. emom 6 min, 2 squat clean, 2 push jerk, 2 front squat
2. 11 min amrap
40 du
15 kettlebell swings
15 t2b
team wod
30 snatch, alternate every 30 sec
60 burpees, alternate every min
40 power clean, alternate every 30 sec, add 10kg
80 pull ups, alternate every min
50 dead lift, alternate every 30 sec, add 10kg
100 hand release push ups…
1. e2mom 10 min,
6 power snatch, 12 t2b
2. for time 21 -15 -9 reps of
power clean, jumps over the box
1. emom 6 min, 10 thrusters
2. amrap 4 min, 4 hspu, 8 c2b pull ups
3. amrap 4 min, 7 sdlhp, 7 burpees
1. emom 5 min, 1 clean – 1 hang squat clean – 1 front squat
2. for time
32 american swings
16 wall ball
8 ring muscle up / 20 dips
24 american swings
12 wall ball
6 ring muscle up / 15 dips
16 american swings
8 wall ball…
1. emom 5 min, 3 ohs
2. for time 6 rounds of
12 t2b
9 burpees over bar
6 dead lift 1,25 x bw
skale workout
15 k2e, 9 burpees over bar, 6 dl 3/4 bw
time cap 11 min
team wod!!!
in teams of 2,
partners rotate after every round
A. 4 rounds of
6 power clean, 5 thrusters, 4 power snatch
B. then 4 rounds of
9 t2b, 6 c2b, 3 bar muscle up / 9 t2b, 6 pull ups, 3 c2b pull ups
C. then 4 rounds of
…
1. 4 min ladder
1 hspu – 1 burpees
2 hspu – 2 burpees, ……..
2. for time, 18-15-12-9-6-3 reps
sdlhp & ring dips
1. emom 6 min,
0-3 min 3 dead lift snatch grip,
3-6 min, 6 dead lift clean grip
2. for time 21-15-9 reps of
american swings, jumps over box
rest 3 min and perform for time
21-15-9 reps of
power clean, front squat
1. every 1:30 min 5 rounds, 1 power snatch – 1 hang squat snatch – 1 snatch balance
skale, 2 hang power snatch – 2 ohs
2. in 11 min amrap,
buy in 200 du,
10 kettlebell snatch each hand,
10 burpees,
5 bar muscle up
skale workou…
1. emom 5 min, 3 back squat
2. for time, 30-20-10 reps of
wall ball
hand release push ups
t2b
in teams of 2
1. 2 min amrap s2o each
count reps x weight
2. 5 min amrap
7 thrusters 7 pull ups
rotate after every round
2 min rest and
3. perform 20 syncronized burpees
and then 3 rounds each of
7 hang power snatch
1…
1. practice bar muscle up or batterfly pull ups 10 min
2. 5 rounds for time of
10 ohs
10 t2b
1. e2mom x 4, 10 dead lift 60%
2. tabata this,
hspu or hs hold,
weighted lunges with a 10/5kg plate overhead,
ground 2 overhead,
burpees over bar,
20 sec work, 10 sec rest,
rotate exercises
amrap 20 min,
20 wall ball
15 american swings
10 dips
2 legless rope climb
1. emom 6 min, 1 power clean, 1 hang squat clean, 2 front squat
2. for time,
buy in 200 du, then
21 s2o, 21 pull ups,
15 s2o, 15 c2b pull ups,
9 s2o, 9 bar muscle up,
time cap 11 min
skale workout
500 single unders,
21 s…
every 4 min for 5 rounds
4 hang power snatch
5 ring muscle up / bar muscle up / 10 c2b
6 hang power clean & jerk
7 burpees over bar
8 sdlhp
30 du
1. emom 5 min, 4 strict ring muscle up
2. for time
50 burpees
50 american swings
50 t2b
50 thrusters (40-25kg, skale 30-20kg)
time cap 14 min
1. emom 5 min, 2 dead lift 75%
2. in 15 min amrap of,
20 wall ball
40 sit ups
20 sdlhp
40 hand release push ups
20 ohs
1. emom 5 min, 2 power snatch
2. amrap 12 min,
15 t2b
10 jumps over the box
5 hang power clean
5 s2o
1. emom 6 min, 2 front squat 75%
2. e3mom for 15 min,
10 dead lift (1 x bw)
8 hspu
6 bar muscle up
skale workout
10 dl (3/4 x bw)
16 hand release push ups
12 c2b pull ups
1. EMOM 5 min, 2 strict press 80%
2. EVENT 3 (FOR TIME: 7′ CAP)
15 THRUSTERS
21 BURPEES OVER BAR
12 THRUSTERS
18 BURPEES OVER BAR
9 THRUSTERS
15 BURPEES OVER BAR
GREEK THROWDOWN
EVENT 2 (FOR TIME: 8′ CAP)
-ELITE MEN & WOMEN
10-9-8 DL-CLN-STO
10-9-8 TTB-CTB-BMU
8-7-6 DL-CLN-STO
8-7-6 TTB-CTB-BMU
6-5-4 DL-CLN-STO
6-5-4 TTB-CTB-BMU
-SKALE MEN & WOMEN
10-9-8 DL-CLN-STO
…
1. practice handstand walk for 10 min
2. for time 5 rounds of
15 swings
12 wall ball
9 dips
1. emom 6 min, 2 back squat 70%
2. in 12 min,
200 du, then
30 pull ups, 30 dead lift
20 c2b pull ups, 20 power clean
10 bar muscle up, 10 power snatch
remaing time, burpees over bar
1. emom 5 min, 2 push press 75%
2. 10 min amrap,
10 t2b
10 box jumps
10 dead lift 80/50kg, skale 50/30kg
1. emom 6 min, 2 dead lift 70%
2. for time
buy in 200 double unders,
then 3 rounds
20 american swings,
20 wall ball,
cash out 100 push ups
wod for time ”welcome 2017”
17 ground 2 overhead
17 weighted pull ups
17 front squats
17 burpees
17 push press
17 bar muscle up (skale 17 c2b pull ups)
17 hang power snatch
17 burpees over bar
weight on bars 50/30kg, s…
team wod
in teams of two players
3 rounds of 15-12-9 reps 1,2,3,round
burpees box jumps over , then
3 rounds of 21-15-9 reps each round
of push press, then
3 rounds of
3 rope climbs & 10 power cleans, then …
1. in front of the clock 12 min,
1st min 3 hang power snatch,
2nd min 3 hang squat snatch,
3rd min 5 ohs,
4rth min rest,
then from 13 min, till 18 min amrap of
5 thrusters, 5 burpees
use the same weight for all exercises
1. emom 5 min, 4 dead lift 70% of 1 rm
2. for time, 4 rounds of
15 t2b,
12 jump over the box,
9 hspu,
then 200 du
skale workout, 4 rounds of
20 k2elbows, 12 jump over the box, 18 hand release push ups,
then 500 single unders
1. every 1:30, 4 rounds, 2 front squats 80%
2. amrap 10 min, 10 sdlhp 45/30kg, 5 bar muscle up, 10 burpees
skale workout, 10 sdlhp 35/20kg, 10 c2b, 10 burpees
warm up 50 burpees
1. find 1 rm strict press in 15 min
2. in 12 min
150 du, then amrap of
11 c2b pull ups
7 front squats
7 push press
(60/35kg, skale 45/25kg)
1. for time 5 rounds of
10 box jumps
5 power clean (60/35kg, skale 45/25kg)
time cap 8 min.
2. tabata this,
sit ups,
american swings,
wall ball,
8 sets each, 20 sec work, 10 sec rest
dead lift 1-1-1-1-1-1-1
rest as needed
for time
10 thrusters*, 5 ring muscle up, 50 du
8 thrusters, 4 ring muscle up, 40 du
6 thrusters, 3 ring muscle up, 30 du
4 thrusters, 2 ring muscle up, 20 du
2 thrusters, 1 ring muscle up , 10 du
*thrusters sould be havier than …
1. hip mobility 10 min
2. back squat 1-1-1-1-1-1-1
1. emom 6 min, 2 push jerk
2. team wod, in teams of 2
120 t2b & 90 front squats, rotate every 15 reps
then 3 rounds each of 15 sdlhp, 30 push ups
weight on bars (45/30kg, skale 35/20kg)
1. practice ring muscle up 15 min
2. in 15 min amrap of
21 wall ball
15 burpees
9 hang power snatch
1. emom 6 min, 2 dead lift 75%
2. e3mom for 15 min
5 dead lift, 4 hang power clean, 3 thrusters,
5 kipping pull ups, 4 butterfly pull ups, 3 bar muscle up
skale workout
5 dl, 4 hpc, 3 thrusters
10 c2b pull ups
3. 100 sit ups f…
1. warm up 250 double unders, time cap 5 min
2. for time
45 american swings, 21 ohs
30 american swings, 15 ohs
15 american swings, 9 ohs
time cap 6 min
rest 3 min
then for time
4 rope climbs, 12 jumps over the box, 36 hand …
1. emom 5 min, 3 front squat
2. in 14 min,
21-15-9 reps,
push press, pull ups, burpees, (bars 45-30kg, skale 30-20kg)
remaining time, amrap of
30 du, 20 sit ups
1. emom 6 min, 2 strict press
2. in teams of 2
then is you go I go, for 7 rounds each
7 hang power snatch + 7 t2b
in front of the clock 25 min,
1st min, 9 american swings, 7 ring dips
2nd min, 7 sdlhp, 7 burpees over bar
3rd min, 10 thrusters
4th min, 8 L-pull ups
5th min, rest
1. emom 6 min, 2 dead lift
2. 7 min ladder,
1 hspu, 5 du
2 hspu, 10 du
3 hspu, 15 du
4 hspu, 20 du
5 hspu, 25 du
……………..
skale workout
2 hand release push ups, 10 single unders
4 hrpu, 20 su
………..
14 min amrap of
5 bar muscle up
10 power snatch
15 c2b pull ups
20 power clean
25 pull ups
30 wall ball
1. emom 6 min, 3 back squat
2. amrap 3 min, 1 legless rope, 1 ring muscle up
3. 4 rounds for time
7 dead lift (bw)
7 hspu
14 t2b
TEAM WOD
for time, 2 players
27, 21, 15, 9, reps of thrusters each one, rotate after every set
every time you break a set, 4 burpees penalty
1. practice double unders 8 min
2. for time, 40-30-20-10
of wall ball & american swings
time cap 10 min
1. emom 5 min, 2 snatch 2nd pull 110% of 1rm snatch
2. 3 rounds of
3 squat snatch
12 t2b
time cap 5 min
rest 2 min,
then amrap 5 min,
sdlhp 2, 4, 6, 8…..rep,
perform 2 rope climb after every round
1. practice ring muscle up 10 min
2. amrap in 8 min,
2 ring muscle/5 ring dips
4 hspu/10 hand release push ups
8 box jumps
1. emom 6 min 3 front squats 75-80%
2. 20 min amrap
5 burpees over bar
5 thrusters
10 push press
10 c2b pull ups
15 american swings
15 goblet squats
1. emom 5 min, 2 push press
2. team wod, in teams of 2, one minute amrap each player
burpees over bar
dead lift
sit ups
thrusters
push ups
1. practice double unders 8 min
2. for time
22 box jumps
22 ohs
22 wall ball
22 box jumps
22 power snatch
22 wall ball
22 ring muscle up
11 min time cap
1. emom 5 min, dead lift 2 rep 80%
2. in 11 min,
4 rounds of 7 hang power clean, 9 burpees, 15 t2b,
then remaining time
amrap of 5 sdlhp, 10 push ups
weight on bars same for clean & sdlhp
For time:
25 pull-ups
500-meter run / 100 du
40/25kg thrusters, 20 reps
1000-meter run / 200 du
40/25kg thrusters, 40 reps
500-meter run / 100 du
50 pull-ups
1. emom 6 min, 2 back squat 80%
2. in front of the clock 15 min
1st min, 10 pull ups
2nd min, 15 american swings
3dr min, 15 wall ball
1. strict press 10 min for 2rm
2. 11 min amrap
21 goblet squats
15 t2b
9 ring dips
3 rope climb
1. emom 5 min, 3 bar muscle up + 6 hspu
2. 3 min anrap, 100 du, then max reps front squats
1 min rest
4 min amrap, 100 du, then max reps power snatch
1 min rest
5 min amrap, 100 du, then max reps thrusters
*choose weight with you…
1. emom 6 min, 3 reps clean 1st-2nd pull
2. 5 rounds for time of
10 wall ball, 15 american swings, 20 sit ups
time cap 8 min
in 14 min amrap of
12 push jerk, 12 burpees
12 hang power clean, 12 burpees over bar
12 hang power snatch, 12 burpees over bar (facing the bar)
9 push jerk, 9 burpees
9 hang power clean, 9 burpees over bar
9 hang power snatch, 9 …
warm up 200 du
1. emom 5 min, 2 overhead squats
2. e2mom 8 min, 5 sdlhp*, 10 box jumps, 15 hand release push ups
3. for time 100 pull ups, time cap 9 min
*heavy load
1. emom 5 min 2 push jerk
2. in teams of 2, 3 rounds each of
7 hang power snatch
14 t2b,
then 3 rounds of
7 ohs
3 rope climbs
partners rotate after 1 round
1. warm up
50 russian swings
25 kettlebell sdlhp
10 turkish get up each side
2. amrap 9 min
5 power clean
25 du
5 front squats
25 du
1. dead lift 5-5-3-3-2 every 1:30
2. in front of the clock 10 min
1st min 6 thrusters, 6 burpees
2nd min 7 L-chin ups
for time
9-15-21 reps of
sdlhp, ring dips, t2b
then run 1000m
then 30-20-10 reps
push ups, swings, wall ball
1. front squat 3-3-3-3 every 1:30
2. 5 bar muscle up, 3 dead lift (bw),
4 bar m.u., 6 d.l.
3 bar m.u., 9 d.l.
2 bar m.u., 12 d.l.
1 bar m.u., 15 d.l.
skale workout
10 c2b, 3 dead lift (1/2 bw)
8 c2b, 6 d.l.
6 c2b, 9 d.l….
1. push press 5-3-2-2
2. team wod, in teams of 2 persons
each one completes 3 round of
15 american swings
15 wall ball
then other 3 rounds of
10 overhead squats
10 burpees over bar
they alternate each round
&n…
for time
2000 m run, then
10 hang power clean, 2 thrusters, 5 burpees over bar
8 hpc, 4 thrusters, 5 burpees over bar
6 hpc, 6 thrusters, 5 burpees over bar
4 hpc, 8 thrusters, 5 burpees over bar
2 hpc, 10 thrusters, 5 burpees ov…
1. dead lift snatch grip 3-3-2-2 every 1:30
2. 8 min amrap, 5 hspu, 7 jumps over the box, 9 dips
buy in 200 double under
then 6 rounds for time
2 strict pull ups + 2 kipping pull ups + 2 butterfly pull ups + 2 bar muscle ups
3 hang squat snatch
cash out 100 hand release push ups
1. back squat 5-5-5-5 every 1:30
2. for time
21-15-9 reps of
sdlhp, t2b, s2o
time cap 10 min
1. e2mom 8 min
5 hang power snatch
2 rope climb
2. emom 5 min
2 hang power clean
3. 30 ring* muscle up for time
* 30 c2b pull ups + 30 ring dips
time cap 8 min
1. dead lift find 3 rm in 15 min
2. in teams of 2
150 american swings
75 burpees
100 wall ball
75 box jumps
150 push ups
partners rotate every 30 sec
time cap 25 min
for time, 4 rounds of
15 thrusters, 15 pull ups,
then run 1200m
1. ohs 5-5-5-5
2. for time, 3 rounds of
5 power clean, 5 push jerk, 5 front squats
15 burpees
time cap 7 min
1. strict press 2-2-2-2 every 1:30
2. 8 min amrap,
7 hang power snatch 40/25kg,
7 t2b
for time
100 pull ups
100 wall ball
100 alternative lunges with 10/5kg plate
100 american swings
100 push ups
time cap 30 min
1. emom 5 min 3 dead lift snatch grip
2. for time 4 rounds of
3 legless rope climbs
10 burpees box jumps
50 du
1. emom 10 min, 5 pull ups, 10 push ups, 15 air squats
2. 5 rounds for time of 10 hang power clean, 10 hspu
time cap 8 min
1. front squat 5-5-5-5 every 1:30
2. 9 min amrap
12 american swings
9 wall ball
6 burpees
1. emom 5 min 2 push jerk
2. 7 rounds of
7 sdlhp
7 t2b
for time
run 1000m then 4 rounds of
3 power snatch
5 thrusters
7 power clean
run 1000m. then
150 du
75 sit ups
6 rope climb
time cap 30 min
1. dead lift 5-3-2-2
2. in front of the clock 9 min
1st min, 15 box jumps 60/50 cm
2nd min, 12 jump over the box 60/50 cm
3rd min, 9 burpee box jumps 60/50 cm
4th min, 10 strict pull ups
5th min, 15 kippng pull ups
6th min, 5 …
for time
27 s2o, 15 burpees over bar
21 s2o, 12 burpees over bar
15 s2o, 9 burpees over bar
9 s2o, 6 burpees over bar
time cap 7 min
rest 3 min & do this 7 min ladder
wall ball, push ups
2-4, 3-6, 4-8, 5-10, 6-12, 7-14,…
1. back squat 9-7-5-3 every 1:30
2. in front of the clock 9 min
0-3 min, 20 ring muscle up / 3 min amrap 8 pull ups, 8 dips
3-6 min, 60 american swings
6-9 min, 50 t2b / 100 sit ups
1. A. strict press 5-5-5 B. push press 2-2-2, emom
2. 5 rounds for time
5 hspu
7 front squats
9 burpees over bar
for time
100 push ups
50 sdlhp
75 pull ups
50 hang power snatch
100 air squats
time cap 27 min
1. dead lift 5-5-3-3
2. in 8 min amrap of
12 american swings
6 jumps over the box
3 bar muscle up / 9 c2b pull ups
for time
15 thrusters, 15 t2b, 1 rope climb
12 thrusters, 12 t2b, 2 rope climbs
9 thrusters, 9 t2b, 3 rope climbs
6 thrusters, 6 t2b, 4 rope climbs
3 thrusters, 3 t2b, 5 rope climbs
weight on bars 40/30 kg elite, 30/20 kg skale
1. back squat 5-5-5-5 every 1:30
2. for time,
power clean & burpee
3-3, 6-6, 9-9, 6-6, 3-3, reps
run 1200m.
team wod, in teams of 2,
2 rounds each ”for time & total reps”** of
player 1 runs 1200m
player 2 amrap (until player 1 completes running), 5 dead lift*, 5 kettlebell push press each hand, 10 t2b
* weigth on bars 3/4 – 1 x body …
1. e2mom for 8 min,
4 ring muscle up
4 power clean ,
rest 3 min
2. amrap 5 min,
10 wall ball, 7 box jumps
3. 3 min L-sit
1. emom 5 min 3 reps dead lift 75%
2. in 21 min
50 t2b then amrap of
2 rope climb
5 power snatch
50 du
1. emom 5 min, 6 hspu
2. for time run 1200m,
then 15-12-9-6-3 reps
of burpees over bar, thrusters,
time cap 17 min
1. front squat 5-5-3-2 every 1:30
2. in 8 min amrap
21-15-9-15-21 reps of
hand release push ups,
pull ups,
dead lift
1. split jerk 3-3-3-3
2. in 11 min amrap of
25 american swings,
25 hand release push ups,
25 s2o,
25 box jumps,
25 dead lift
1. e2mom 4 max rep sets of weighted dips
2. 4 min amrap,
7 thrusters, 7 pull ups
rest 4 min then
another 4 min amrap
7 sdlhp, 4 burpees over bar
1. dead lift 5-5-5-5 every 1:30
2. in 16 min, run 1000m, then amrap
8 t2b
10 wall ball
12 swings
1. 5 min for max rep bar muscle ups
2. for time 21 burpees, 7 hang power snatch – 7 hang power clean – 7 s2o
15 burpees, 5 hang power snatch – 5 hang power clean – 5 s2o
9 burpees, 3 hang power snatch – 3 hang power clean – 3 s2o
1. back squat 15-15-15 every 2 min 50%
2. in 20 min amrap of
5 strict hspu, 10 c2b pull ups, 10 dead lift (BW), 50 double unders / 100 su
1. A. strict press 5-3-2 B. push press 2-2-2 every 1:30
2. in front of the clock 12 min
1st min, 5 power clean, tng
2nd min, 10 wall ball
3rd min, 15 american swings
1. e2mom for 10 min, 5 strict ring muscle up or 2 weighted (6-8 kg medball)
2. 3 rounds for time of 8 hspu 8 kettlebell snatch each hand
3. for time run 1,5km, 100 push ups, run 1,5km
1. dead lift 3-3-3-3 every 1:30
2. in front of the clock for 14 minutes
0-2′ max rep pull ups,
2′-3′ rest,
3′-5′ max rep burpees,
5′-6′ rest
6′-8′ max rep thrusters,
8′-9′ rest
9′-11’max rep sdlhp (same weight as thrusters) ,
11′-12′ r…
1. death by power clean
1st min 2 push ups, 2 hang power clean
2nd min, 3 push up, 3 hang power clean
3rd min, 4 push ups, 4 hang power clean
…………………………..
max 12 min
2. in 8 min amrap of
10 power snatch (35…
1. emom 5 min, 2 front squat
2. for time 15-12-9-6-3 reps of burpees, c2b pull ups,
then 2 rounds of 20 thrusters, 20 t2b, 20 american swings
1. A. strict press 5-5-5 B. push press 3-3-3 (every 1:30)
2. in teams of 2,
50 synchronized push ups,
then 3 rounds of
12 dead lift, 9 hang power clean, 6 s2o
alternate every round
then 100 synchronized sit ups
time cap 15 min.
1. in front of the clock 9 min,
0-3 min, 9 thrusters
3-6 min, 7 thrusters, 5 burpees
6-9 min, 5 thrusters, 5 burpees, 5 pull up
2. amrap 8 min,
3 ring muscle ups / 6 ring dips
6 hspu / 12 hand release push ups
18 american swings
1. dead lift 5-5-5-5 every 1:30
2. 5 rounds for time of
9 jumps over the box
6 power clean
3 bar muscle up / 6 c2b pull up
1. for time
3 rope climb, 9 power snatch,
2 rope climb, 6 power snatch,
1 rope climb, 3 power snatch
time cap 5 min
2. in 7 min amrap of this ladder
2 burpees, 2 pull ups
3 burpees, 3 pull ups
4 burpees, 4 pull ups…………
1. front squat 5-3-2-2 every 1:30
2. in front of the clock 15 min, 20 sec work, 40 sec rest
1st min, t2b
2nd min, thrusters
3rd min, american swings
& repeat
count only unbroken reps
1. A. push press 4-4-4
B. split jerk 2-2-2 (every 1:30)
2. for time 5 rounds of
6 thrusters, 9 burpees over bar, 12 pull ups,
time cap 10 min
1. A. emom 5 min, 1 hang squat clean
B. emom 5 min, 2 power clean tng
C. emom 5 min, 1 clean, 2 jerk
2. for time, 50 burpees, 150 du, 3000 run
1. dead lift 5-3-2-2 every 1:30
2. amrap 7 min,
7 box jumps,
7 wall ball,
14 american swings
3. rest 2 min and perform for time 100 push ups, time cap 6 min
1. emom 4 min, 1 hang power snatch + 1 hang squat snatch
2. emom 4 min, 2 snatch balance
3. for time 30 t2b, 30 thrusters*, 30 burpees, 30 sdlhp*, 30 pull ups**, run 3000m
* weight on bars sould be heavier than usual ( 40 to 50kg, or 30 …
1. A. front squat 3-3-3 B. overhead squat 5-5-5 every 1:30 min
2. in 9 min, 4 rounds of
2 legless rope climb
10 dead lift,
then amrap of
5 hang power clean
5 hspu
1. strict press 3-3-3-3 every 1:30
2. for time,
run 1000m, then
30 wall ball, 15 dead lift*, 3 legless rope climb
20 wall ball, 10 dead lift*, 2 legless rope climb
10 wall bal, 5 dead lift*, 1 legless rope climb
150 du / 450 s…
1. practice clean & jerk 15 min,
2. in 10 min
40 burpees, then
amrap of
9 t2b,
7 box jumps,
5 hang power snatch
1. dead lift 5-5-5-5
2. in front of the clock 16 min
1st min, 15 hollow rock
2nd min, 15 superman rock
3rd min, 10 bent over row
4th min, 10 dips
3. run 3 km at 130 bpm
1. emom 5 min, 2 snatch
2. in 11 min,
5 rounds of 4 press, 6 hang power clean, 8 dead lift
then amrap of
5 hand stand walk/hspu, 10 kb snatch (5 each), 20 air squats
1. front squat 5-5-5 every 1:30
2. emom 7 min, 7 thrusters, 3 bar muscle up/ 6 c2b pull ups
3. for time
50 burpees
100 du / 300 single under
1000m run
1. for time,
150 du /450 single under , then
4 rounds of 5 dead lift* – 5 hspu/10 hand release push ups – 5 bar** muscle ups/10 c2b pull ups,
then run 1000m,
then 21-15-9 reps of swings, wall ball,
then run 2000m.
*dead lift elit…
1. strict press 5-5-5-5 every 1:30
2. tabata interval,
pull ups, sit ups, push ups, squats
8 sets of 20” work – 10” rest each exercise
1. practice power clean 15 min
2. in 15 min,
run 1000m
then amrap of 5 ground to overhead, 10 burpees, 30 du/ 60 single under
1. back squat 10-10-10-10 50%
2. in front of the clock 15 min,
0-5 min, 5 pull ups – 10 push ups – 15 air squats
5-10 min, 15 american swings
10-15 min, 8 t2b/ 15 k2e
SPORT
1. 0-6 min, 4 rounds of 10 kb press, 10 c2b pull ups
2. 6-17 min, 21 thrusters, 15 hang power clean, 9 hang power snatch, 9 s2o, 15 front squats, 21 dead lifts
3. 17-22 min, 3 rounds of 20 hand release push ups, 10 pull ups, 15 wall…
SPORT
1. emom 4 min, 5 back squat, rest 2 min, emom 4 min, 2 front squat
2. for time 3 rounds of 5 hang power clean, 20 push ups, then 50 sit ups,
then 21-15-9 reps of american swings, jumps over box
ADVANCE
1. emom 5 min, 2 clean &…
SPORT
1. emom 5 min, 3 power snatch, rest 2 min
2. in 15 min, run 1600m, then amrap of 20 du/40 su, 10 burpees, 1 rope climb
ADVANCE
1. dead lift snatch grip 5-3-2-2 e2mom
2. for time, 15-12-9-6 reps of thrusters 50/30kg, weighted p…
SPORT
1. emom 10 min,
1st min 10 thrusters
2nd min 10 t2b
2. amrap 3 min, russian swings,
rest 2 min &
in 6 min 50 sit ups, then amrap of 5 hang power clean, 5 front squats
ADVANCE
1. emom 5 min, 1 power snatch + 1 hang…
SPORT
1. emom 7 min, 5 push press, 5 pull ups, rest 5 min
2. amrap 7 min, 20 air squats, 10 h. r. push ups, 5 dead lift
ADVANCE
1. emom 7 min, 1 power clean, 2 thrusters, 2 front squats, rest 4 min
2. amrap 5 min, 3 hang power snat…
SPORT
5 rounds for time of 6 push press, 9 front squats, 12 dead lift,
then run 1600m,
& perform 3 rounds of 5 wall climb, 10 chest pull ups, 15 hang power clean
time cap 25 min
ADVANCE
5 rounds for time of
5 power snatch,…
SPORT
1. emom 10 min,
1st min 16 kettlebell snatch (6 right hand + 6 left hand)
2nd 20 sec handstand hold
2. for time 40-30-20-10 reps of alternative lunges, push ups, american swings, then run 2km
ADVANCE
1. emom 5 min, 1 clean…
SPORT
1. e2mom for 10 min, 4 hang power clean & jerk
2. in 15 min, run 1600m, then amrap of 5 burpees over bar, 5 sdlhp
ADVANCE
1. For time:
8 deadlifts
40 sit-ups
80 double-unders
4 rope climbs
80 wall-ball shots
4 rope clim…
SPORT
1. 21-15-9 reps of thrusters, t2b, time cap 8 min, then rest 4 min &
2. in 12 min amrap of
50 sit ups, 25 wall ball
40 sit ups, 20 wall ball
30 sit ups, 15 wall ball
20 sit ups, 10 wall ball
10 sit ups, 5 wall ball
ADVANCE
1. em…
SPORT
in teams of 3 persons with similar body weight (5kg+-)
1. 3 rounds for time of 15 dead lift 15 burpees each (weight on bars body weight, rotate after 1 round)
2. amrap 11 min, until no 1 completes 50 reps american swings, no 2 does…
SPORT
in teams of 2, for time, run 1000m, 100 pull ups, 200 push ups, 300 air squats, partners alternate every 10 pull ups, 10 push ups, 20 air squats
time cap 40 min
ADVANCE
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups…
SPORT
1. e2mom for 10 min, 10 back squat, add 5kg every round
2. amrap 10 min, 10 dead lift, 10 t2b, 2 wall climb
ADVANCE
1. practice clean 15 min
2. clean 2nd pull 2-2-2
3. front squat pause, 2-2-2
4. strict press 2-2-2
SPORT
1. emom 5 min, 1 power clean, 2 strict press, 2 push press, 2 push jerk
2. in 10 min, 5 rounds for time of 15 american swings, 12 wall ball, 9 burpees, remaining time
amrap of 10 goblet squats, 15 push ups
ADVANCE
1. e2mom 10 …
SPORT
1. emom 5 min, dead lift 2 reps 80%
2. in 10 min amrap of
15 front squats, 15 box jumps
15 s2o, 15 jump over the box
15 thrusters, 15 burpees box jumps
ADVANCE
weight lifting
1. emom 5 min, 1 hang squat snatch
2. e…
SPORT
1. emom 6 min, 1 power clean, 2 thrusters, 3 clean 2nd pull
2. amrap 7 min, ladder 2, 4, 6, 8…….., wall ball, hand release push ups
ADVANCE
1. find 4 rm thruster in 10 min
2. amrap 7 min, 25 du, 5 bar muscle ups/10 c2b pul…
SPORT
1. push press 3-3-3-3 every 1:30″
2. for time buy in 100 du / 300 su then
3 rounds of 15 wall ball, 15 sdlhp, 30 sit ups
cash out 100 du / 300 su
ADVANCE
in front of the clock 30 min
1 min 2 power snatch 5 burpees over bar
2 min …
SPORT
team wod,
100 pull ups
80 box jumps
150 push ups
60 jumps over the box
200 American swings
40 burpees box jumps
Athletes change place every unbroken set of pull ups push ups & swings, box jumps change every one rep
ADVANCE
1. p…
SPORT
1. emom 12 min, 1st min 10 dead lift, 2nd min 4 trusters, 3rd min rest
2. amrap 4 min, 7 push press, 7 american swings,
rest 2 min,
amrap 4 min, 5 burpees over bar, 5 front squats
ADVANCE
GYMNASTICS
SPORT
1. emom 10 min, 1st min 2 power clean, 2nd min 10 wall ball
2. in 8 min amrap of 5 pull ups, 5 kettlebell push press each hand, 20 alternative lunges with a 10/5kg plate
ADVANCE
1. e2mom 10 min, 1 hang power snatch + 1 hang squat…
SPORT
1. emom 8 min, 5 sdlhp, 5 burpees, 5 h. r. push ups
2. amrap 4 min, 5 thrusters, 10 american swings, rest 2 min,
amrap 4 min, 10 sit ups, 10 goblet squats
ADVANCE
1. in front of the clock 12 min,
1st min, 2 hang power snatch, 2 hang sq…
SPORT
1. A. push press 3-3-3 B. strict press 10-10-10
2. for time 21-15-9 reps of goblet squat, sdlhp, american swings, on the min 3 burpees, time cap 10 min
ADVANCE
1. A. split jerk 2-2-2 B. push press 3-3-3 .C strict press 5-5-5
2…
SPORT
1. emom 10 min, 1st min 2 power clean + 4 front squats, 2nd min 10 pull ups
2. for time , 100 push ups, 75 swings, 50 wall ball, time cap 13 min
ADVANCE
1. emom 12 min, 1st min 2 dead lift, 2nd min 8 thrusters, 3rd min 4 bar mu…
SPORT
1. emom 10 min, 1st min 5 dead lift, 2nd min 10 t2b
2. 4 rounds for time of 20 alternative lunges, 20 sit ups, 10 kettlebell push presh each hand, time cap 10 min
ADVANCE
1. A. front squat 5-3-2 B. back squat 5-5-5
2. GYMNASTI…
SPORT
1. emom 10 min, 1st min 3 hang power snatch, 2nd min 3 ohs
2. amrap 10 min,
12 air squats, 6 pull ups, 1 wall climb,
18 air squats, 9 pull ups, 2 wall climb
24 air squats, 12 pull ups, 3 wall climb
30 air squats, 15 pull u…
SPORT
1. back squat 9-7-5-3 every 1:30
2. for time 4 rounds of 9 wall ball, 12 american swings, 15 push ups,
then 3 rounds of 30 sit ups, 15 goblet squat
ADVANCE
1. A. front squat 5-3-2-2 B. back squat 10-10-10 every 1:30
2. in f…
SPORT
1. strict press 5-5-5-5 every 1:30
2. amrap 8 min, 5 burpees, 10 american swings, 15 sit ups, 20 air squats
ADVANCE
1. Α. split jerk 2-2-2, Β. push press 3-3-3, C. strict press 5-5-5, every 1:30
2. amrap 10 min, 24 air squats…
SPORT
1. dead lift 5-5-5-5 every 1:30
2. In a clock set for 15 minutes complete
Min 0-3 50 Push Ups
Min 3-6 50 Box Jumps
Min 6-9 50 sdlhp 30/20kg
Min 9-12 50 Box Jumps
Min 12-15 50 Push Ups
if reps are not completed in time continue …
SPORT
1. practice squat clean 15 min
2. emom 10 min, 1st min 1 power clean + 5 front squat, 2nd min 8 pull ups
ADVANCE
1. practice ring muscle up 15 min
2. emom 5 min, 1 bar muscle up + 2 c2b pull ups + 4 pull up
3. for time 30m …
SPORT
1. in front of the clock 10 min, 1st min 5 sdlhp, 2nd min 8 strict t2b
2. amrap 7 min ladder,
1 round of 1 dt, 5 jumps over box
1 round of 1 dt, 10 jumps over box
1 round of 1 dt, 15 jumps over box………..
(dt = 12 dl, 9…
SPORT
1. in front of the clock 12 min, 1st min 5 pull ups 10 push ups, 2nd min 5 wall ball 10 swings, 3rd min 12 burpees
2. run 2000m for time
ADVANCE
1. find 2 rm dead lift in 12 min
2. run 2000m, then 4 rounds of 21 t2b, 15 box ju…
SPORT
1. emom 5 min, 3 hang power clean, 2 push jerk
2. 1500m run, 150 du/300 single under, 50 box jumps
ADVANCE
warm up run 1500m
1. every 2 min for 8 min, 1 hang power, 2 split jerk, 1 hang squat clean
2. every 2 min for 8 min,…
SPORT
1. A. emom 6 min, 1st min 3 back squat B. emom 5 min 8 alternative lunges
2. 100 ? + 100 ? for time
ADVANCE
1. 20 min mobility
2. gymnastics
SPORT
1. warm up 10 rounds of 20 single unders, 10 sit ups
2. in 24 min 1500m run, then amrap 30 lunges alternate, 15 dead lift, 30 pull ups, 15 front squats, 30 push ups
ADVANCE
1. warm up 5 rounds of 20 du, 15 sit ups, 5 wall squat…
SPORT
1. warm up, 5 rounds chelsea (5 pull-ups 10 push-ups 15 squats)
2. emom 6 min, 1 power clean, 5 front squats
3. in front of the clock 15 min,
1st min 8 wall ball, 10 push ups
2nd min 5 burpees, 10 american swings
3 rd min 1…
SPORT
1. strict press 2-2-2-2 every 1:30
2. in teams of 2, 60 burpees, 60 thrusters, 60 box jumps, 50 sdlhp, partners change every 15 reps
ADVANCE
wod 1 crossbattle, elite
9 s2o, 21 pull ups
15 hang power clean & jerk, 15 c2b…
SPORT
1. emom 10 min, 1st min 2 hang power clean + 2 hang squat clean, 2nd 20 sec handstand hold
2. for time, wod 1 crossbattle
400m run, 21 h. r. push ups
400m run, 15 kipping pull ups
400m run, 9 hspu
ADVANCE
1. A.emom 5 min…
SPORT
1. dead lift 9-7-5-3 every 1:30
2. in 10 min amrap of 5 pull up, 10 sdlhp, 20 sit ups
ADVANCE
GYMNASTICS
SPORT
1. back squat 10-10-10-10 (every 1:30)
2. in front of the clock 15 min, 1st min 10 box jumps, 2nd min 12 burpees, 3rd min 15 wall ball (if you can’t complete a round, stay out for a minute)
ADVANCE
1. practice snatch 15 min
2…
SPORT
in 20 min, for time 5 rounds of 5 push press, 7 squat clean, 9 dead lift,
then run 1000m,
then amrap 10 t2b, 15 push ups, 20 air squat
ADVANCE
1. back squat 6-4-2-2 (every 1:30)
2. in 18 min, 5 rounds of 2 bar muscle up, 4 …
SPORT
1. in 12 min, run 1000m,
remaining time amrap of
3 snatch, 6 clean & jerk, 9 dead lift (same weight all exercises)
2. in 7 min, 40 burpees,
remaing time amrap of 5 thrusters, 5 sdlhp, 5 t2b
ADVANCE
1. split jerk 3-3-…
SPORT
1. in front of the clock 25 min,
1st min 5 hang power snatch
2nd min 10 pull ups
3rd min 15 wall ball
4th min 20 sit ups
5th min rest
ADVANCE
1. emom 12 min,1st min 3 power clean, 2nd min 4 hang squat clean, 3rd min 2…
SPORT
1. emom 6 min 4 dead lift 80%
2. in 18 min, run 1000m, then 2 rounds of 20 thrusters, 20 burpees over bar, run 1000 m, then amrap of 10 alternative lunges with kettlebell in the front rack, 10 american swings
ADVANCE
1. in 15 min…
SPORT
1. emom 5 min, 2 power clean + 1 hang squat clean
2. in front of the clock for 16 min, 1st min 15 wall ball, 2nd min 15 push ups, 3rd min 10 box jumps, 4th min 10 sdlhp
ADVANCE
1. emom 12 min, 1st min 4 muscle snatch, 2nd min 4 s…
SPORT
1. emom 10 min, 1st min 6 back squat, 2nd min 12 dips
2. amrap 7 min, 5 pull ups, 5 burpees, 10 american swings
ADVANCE
1. find 5 rm back squat in 10 min
2. for time 7 rounds of 10 bodyweight dead lift, 30 du, time cap 9 min, …
SPORT
1. in 10 min find 5 rm push press
2. in 15 min, run 1200m, then amrap 5 sdlhp, 7 pull ups, 9 dead lift, 11 h. r. push ups
ADVANCE
1. dead lift 9-7-5-3 every 1:30
2. in 21 min, 100 double unders, then 21-15-9 reps of ohs & …
SPORT
1. emom 12 min, 1st min 5 hang power clean, 2nd min 10 box jumps, 3 rd min 20 air squats….
2. 3 rounds for time of 20 push ups, 25 sit ups, 30 lunges (15 each) M 10kg, W 5kg, time cap 10 min
ADVANCE
1. in front of the clock 20…
SPORT
1. emom 6 min, dead lift 2 reps 75%
2. 10 min amrap, of 15 swings, 12 burpees, 9 pull ups
ADVANCE
1. GYMNASTICS
2. run 3 x 1000 m, rest 3 min
SPORT
for time
run 1200m, 24 thrusters, 24 dips, 24 wall ball
run 800m, 16 thrusters, 16 dips, 16 wall ball
run 400m, 8 thrusters, 8 dips, 8 wall ball
ADVANCE
1. emom 16 min,
1st min 1 snatch + 1 ohs
2nd min 4 snatch 2nd pu…
SPORT
1. emom 8 min, 1st min 5 back squat 70%, 2nd min 5 strict pull ups, 10 push ups
2. in 8 min, buy in 50 swings, then amrap of 6 lunges each leg, 6 push press, 6 burpees
ADVANCE
1. A. emom 4 min 3 back squats, B. emom 3 min 2 front…
SPORT
1. back squat 5-5-3-3 e2mom
2. in 11 min, 4 rounds of 10 t2b, 10 box jump, remaining time amrap 9 push ups, 6 lunges each leg, 6 burpees
ADVANCE
1. emom 16 min,
1st min 2 power snatch + 2 hang squat snatch + 2 ohs
2nd min…
SPORT
in teams of 3 for time, partners must do together 50 sit ups, then 3 round each of 15 thrusters, 15 burpees, then 50 push ups synchronized
ADVANCE
1. emom 8 min, 1st min 6 L-pull ups, 2nd min 6 sdlhp
2. for time
2016 masters qua…
SPORT
1. emon 3 min 3 strict press, then 3 min 2 push press
2. for time 104 wall bal, 52 pull ups (regional event 3), time cap 9 min
3. core training
ADVANCE
1. run 3000km for time
2. gymnastics
SPORT
1. emom 10 min, 1st min 2 power clean, 2nd min 4 front squat
2. amrap 7 min, 7 wall ball, 14 american swings
ADVANCE
1. A. emom 4 min, 2 ohs rest 1 min B. emom 3 min 1 hang power + 1 hang squat snatch rest 1 min C. emom 3 min 1 s…
SPORT
1. emom 12 min, 5 dead lift, 6 lunges each leg, 8 strict pull ups, rest 2 min
2. for time, 25 burpees, 50 push ups, 75 sit ups
ADVANCE
1. dead lift, find 2 rm in 12 min
2. emom 16 min,
1st min 1 power clean, 1 hang power cl…
SPORT
1. A. overhead squat 3×10 B. muscle snatch 3×5 C. snatch 2nd pull 3×5 (every 1:30 all)
2. emom 5 min, 15 american swings, rest 1 min emom 5 min, 5 burpees, 10 push ups, add 1 rep burpee every min, rest 1 min, amrap 2 min sit ups
ADV…
SPORT
1. in 20 min , run 1200m, then amrap 21 air squats, 15 box jumps, 9 power clean
2. 10 min core training
ADVANCE
1. front squat 5-5-3-2 e2mom
2. 15 kettlebell snatch (each hand), 21 pull ups,
12 kettlebell snatch (each hand…
SPORT
1. every 3 min 1 max rep set presses, start strict, continue with push & finish with jerk, repeat 4 times
2. in 4 min amrap of 20 alternative lunges with a plate 10kg m / 5 kg w, 20 sit ups, rest 2 min, then for time 20-15-10-5 rep…
SPORT
1. emom 10 min, 1st min 2 power clean + 2 front squats, 2nd min 3 wall climb
2. amrap 8 min, 7 burpees over bar, 7 dead lift, 7 pull ups
ADVANCE
1. emom 5 min 1 power snatch, 1 hang squat snatch, 1 ohs, rest 2 min
2. emom 5 mi…
SPORT
1. emom 10 min, 1st min 5 dead lift, 2nd min max rep strict pull ups, rest 2 min then
2. emom 5 min, 8 goblet squats, 10 push ups, rest 2 min
3. emom 5 min, 5 burpees, 10 american swings
ADVANCE
1. emom 10 min, 1st min 4 front…
SPORT
buy in 1000m, then 3 rounds of 15 swings, 15 k2e, then 100 air squats, then 3 rounds of 15 push press, 15 pull ups, then 100 push ups, time cap 30 min
ADVANCE
1. split jerk 2-2-2-2 every 1:30 min
2. buy in 1000m run, then 3 round…
SPORT
1. dead lift 5-5-5-5 every 1:30
2. in 5 min amrap of 8 wall ball, 5 burpees,
rest 3 min & perform 3 rounds of 12 thrusters, 6 burpees over bar
ADVANCE
1. emom 5 min, 1 snatch + 1 hang squat snatch
2. emom 5 min, 1 snatc…
SPORT
1. back squat 10-10-10-10 e2mom
2. 3 rounds for time of 1000m run, 15 pull ups, 30 push ups, 45 sit ups
ADVANCE
1. run 5 km 135 bpm
2. gymnastics
SPORT
1. push press find 1 rm in 15 min
2. in teams of 2, for time, 100 push ups, 100 swings, 100 pull ups, 100 burpees, 100 wall ball
ADVANCE
1. A. strict press 2-2-2 B. split jerk 2-2-2
2. in teams of 2 for time, 55 snatch, 75 che…
SPORT
1. dead lift 7-5-3-2 e2mom
2. 4 rounds for time of 10 pull ups, 10 burpees, buy in 30 thrusters, cash out 30 sdlhp
ADVANCE
gymnastics
SPORT
1. for time 5 wall climb, 15 t2b – 10 pull ups – 5 c2b – 15 t2b, 5 wall climb
2. in 10 min, amrap of 15 wall ball, 15 push ups, 3 dead lift (weight on bars body weight)
ADVANCE
1. A. 1st & 2nd pull, 3-3-3 90% max clean, B. de…
SPORT
1. back squat 5-5-3-3 e2mom
2. emom 12 min, 1st min 15 swings, 2nd min 12 burpees, 3rd min 9 box jumps
ADVANCE
1. emom 5 min, 1 2nd pull + 1 power clean + 1 squat clean
2. in 15 min, (weight on bars 40kg thrusters, 50kg snatch…
SPORT
1. A. strict press 2-2-2 every 1:30 B. e2mom for 8 min 15 rep
2. for time, run 1200m, 50 pull ups, 75 push ups, 100 air squats time cap 18 min
ADVANCE
1. e2mom 8 min, 1 power clean, 2 split jerk
2. Masters Qualifier Event 3
…
SPORT
1. emom 8 min, 5 thrusters, 4 pull ups, 3 burpees
2. amrap 7 min, 10 t2b, 10 box jumps
ADVANCE
1. emom 4 min 2 power clean, rest 2 min, emom 4 min, 2 hang squat clean
2. emom 3 min 5 thrusters 30 kg, 3 min 5 thrusters 40kg, 3 …
SPORT
1. dead lift 5-5-3-2 every 1:30
2. 5 rounds for time of
9 wall ball
12 americans swings
15 hand release push ups
time cap 10 min
ADVANCE
GYMNASTICS
SPORT
1. amrap 30 min, 3 snatch, 7 clean, 9 dead lift, 11 pull ups, run 1000m run
ADVANCE
1. emom 5 min, 1 snatch, rest 2 min, emom 4 min, 1 power snatch + 1 ohs
2. for time
3 rounds of 5 muscle up – 10 thrusters,
run 1000m run ,…
SPORT
1. back squat 5-5-5-5 e2mom
2. in front of the clock 16 min,
1st min 15 push ups
2nd min 20 sit ups
3rd min 15 american swings
4th min 20 air squats
ADVANCE
1. front squat 2-2-2-2 every 1:30
2. emom 5 min, 1 hang p…
SPORT
1. A. strict press 5-3-2 B. push press 2-2-2
2. for time run 1000m, then 15-12-9-6-3 reps of dead lift, burpees over bar, run 1000m
ADVANCE
1. A. dead lift 2 rm in 12 min B. weighted pull ups or weighted bar muscle up 4 sets ever…
SPORT
1. emom 6 min, 2 hang power snatch
2. tabata this
squats, sit ups, push ups, american swings, 8 rounds each 20 sec work, 10 sec rest, no rest between exercises
ADVANCE
1. A. clean 2-2-2 B. split jerk 2-2-2 C. 1st & 2nd pul…
SPORT
1. dead lift, find 2 rm in 12 min
2. for time 4 rounds of 10 thrusters, 10 pull ups, time cap 6 min, rest 2 min, & 4 rounds of 10 sdlhp, 10 t2b
ADVANCE
GYMNSTICS
SPORT
for time run 1000m, 21-15-9 reps of wall ball, push ups, run 1000m, 40-30-20-10 reps of american swings, sit ups
ADVANCE
1. A. overhead squat 5-3-2-2 B. hang squat snatch 2-2-2
2. for time run 1000m, 10 ring muscle up, 20 hspu, 3…
SPORT
1. front squat 5-3-2-2 every 1:30 min
2. in 7 min amrap of this ladder, 1 power clean, 1 burpee, 2-2, 3-3, 4-4……..
ADVANCE
1. 2014 crossfit games 21-15-9 complex
For time:
8 deadlifts – 7 cleans – 6 snatches
8 pull-ups – 7…
SPORT
1. emom 5 min, 1 power clean + 1 thruster + 2 push press
2. for time, 2 rounds of 1000m run, 20 american swings, 20 goblet squats, 20 hand release push ups, 20 c2b pull ups, then 150 double unders /300 single unders
ADVANCE
1. em…
SPORT
1. A. ohs 10-10-10 B. muscle snatch 3-3-3 C. back head press snatch grip 3-3-3
2. 3 rounds of 15 thrusters 30/20kg, 15 burpees
ADVANCE
1. hang power clean find 1 rm in 8 min
2. amrap 6 min, 10 alternative pistol squat, 5 hspu,…
SPORT
1. dead lift 5 rm in 10 min
2. amrap in 15 min of 1 pull up, 2 push ups, 3 air squats, double reps in every round
1-2-3, 2-4-6, 4-8-12, 8-16-24, 16-32-48……, every minute on the minute 3 reps dead lift, weight on bar the same wit…
SPORT
in teams of 2, for time, partners run 2000m, then perform 50 push press, 50 sdlhp, 50 back squats, 50 power clean, 50 power snatch, 50 front squats, every minute on the minute partners perform 3 syncronized burpees, and change every minut…
SPORT
1. back squat 9-7-5-3 e2mom
2. 5 rounds for time of 10 wall ball, 10 t2b bar
ADVANCE
1. back squat find 2 rm in 10 min
2. e2mom for 8 min, 2 bar muscle up, 4 clean tng 60%, 8 hspu
3. amrap 11 min, buy in 150 du, then 5 hang…
SPORT
1. press e3mom 15 reps, repeat 4 sets, start with strict & continue with push then jerk
2. team wod, in teams of 3, 11 min amrap, 1st run 200m, 2nd plank hold, 3rd burpees, count burpees, every time plank breaks -5 burpees penalty
…
SPORT
1. practice clean 15 min
2. in front of the clock for 16 min,
1st min 5 hang power snatch,
2nd min 7 thrusters,
3rd min 10 sdlhp,
4th min 12 burpees over bar
ADVANCE
1. practice snatch 10 min
2. in front of the clo…
SPORT
1. dead lift 9-7-5-3 e2mom
2. emom, 1st min 10 dips, 2nd min 40 sec plank, 3rd min 40 sec superman hold, 4th min 2-3 wall climb, repeat 4 times
ADVANCE
1. run 3km 130-135 bpm
2. gymnastics
SPORT
1. 3 rounds for time of 1000m run, 20 american swings, 20 t2b, 20 push ups, 20 pull ups
ADVANCE
1. in 8 min build, 2 snatch t&g + 1 ohs
2. for time, 1600m run, 120 air squat, 100 push ups, 80 pull ups, 60 american swings, 40 …
SPORT
1. front squat 5-5-5
2. for time 18-15-12-9-6-3 reps, thrusters, burpees
ADVANCE
1. front squat 3-3-3
2. emom 8 min, 1st 4 rings muscle up, 2nd 8 hspu
3. wod 16.5 :
21-18-15-12-9-6-3 reps, for time of
Thruster, 40/30kg
…
SPORT
1. practice clean for 15 min
2. in 9 min amrap of 12 thrusters 30/20kg, 9 box jumps, 6 burpees over bar
ADVANCE
1. practice clean & jerk for 15 min
2. emom 10 min, 1st min 1 clean & jerk + 1 hang squat clean, 2nd min 2…
SPORT
1. dead lift find 3 rm in 12 min
2. in 4 min amrap of 30 power clean, then burpees over bar, rest 4 min
3. in 4 min amrap of 30 push press, then t2b/sit ups, rest 2 min
4. in 4 min amrap of 30 american swings, then strict pull u…
SPORT
1. for time 3 rounds of 1000m run, 15 power snatch, 15 t2b/25 k2e, 15 ups & down
ADVANCE
1. practice snatch 15 min
2. emom 8 min, 1st min 8 hspu, 2nd min 4 ring m.u.
3. for time 3 rounds of 1000m., 25 pull ups, 15 thruste…
SPORT
1. back squat 5-5-5-5 e2mom
2. in 14 min amrap, wall ball, swings, push ups, for 3-3-3, 6-6-6, 9-9-9….reps, buy in 50 pull ups
ADVANCE
1. A. front squat 3-3-3 B. power clean 2-2-2, e2mom
2. emom 4 min, 4 clean + 4 burpees o…
SPORT
1. practice hang power snatch 10 min
2. Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55 sdlhp 30/20 kg
55 hand release push-ups
Men 50kg, 8kg medball,
Women 30kg, 5kg medball
ADVAN…
SPORT
1. dead lift 5-3-2-2 e2mom
2. for time 30 sdlhp, 1000 m run, 30 c2b pull ups, 1000 m run, 30 thrusters
ADVANCE
1. A. clean 1st & 2nd pull 2-2-2 B. dead lift 2-2-2
2. emom 5 min, 5 hspu, 10 t2b
3. 4 rounds for time of …
SPORT
1. emom 5 min, 2 power clean
2. amrap 5 min, 10 goblet squat, 10 h. r. push ups
3. rest 3 min, amrap 5 min, 15 american swings, 3 wall climb
ADVANCE
1. practice snatch 20 min
2. gymnastics
3. run 3km
SPORT
1. front squat 3-3-3-3 e2mom
2. amrap 11 min, 10 wall ball, 10 pull ups, 10 burpees
ADVANCE
1. front squat 2-2-2 e2mom
2. emom 5 min, 1 power clean + 1 hang squat clean
3. emom 5 min, 5 bar muscle up
4. amrap 8 min, 9 t2b 12 wall ball…
SPORT
1. push press 5-3-2-2 e2mom
2. Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 30/20kg
6 c2b pull ups
ADVANCE
1. A. strict press 1-1-1-1 B. OHS 10-10-10
2. Complete as many rounds and reps as possible…
SPORT
1. practice snatch 20 min
2. 21-15-9 reps for time of wall ball, box jumps, pull ups
ADVANCE
1. practice clean & jerk 15 min
2. For time:
1 round of:
100 double-unders
50 squats
95-lb. push press, 25 reps
Then, 2 rounds…
SPORT
1. dead lift 5-5-5-5 e2mom
2. 4 rounds of 20 american swings, 30 push ups, 40 sit ups, 50 air squats, time cap 20 min
ADVANCE
1. GYMNASTICS
2. run 5km for time
SPORT
1. emom 7 min, 1 power clean + 1 hang squat clean + 1 front squat
2. in 10 min amrap, buy in 50 burpees, then 10 wall ball, 10 pull up
ADVANCE
1. practice olympic weight lifting 30 min
2. amrap 6 min, 5 hspu, 10 alternative pistol squ…
SPORT
1. emom 10 min, 1st min 5 back squats, 2nd min 15 swings
2. 5 rounds for time of 10 sdlhp, 10 t2b
ADVANCE
1. A. front squat 5-3-2-2 (80/85/90/95%) e2mom B. clean 1st & 2nd pull 110% of max clean 3-3-3 every 1:30
2. amrap 7 min…
SPORT
1. A. push press 2-2-2 B. strict press 15-15-15
2. 4 rounds for time of 10 front squat, 10 burpees over bar, 10 dips
ADVANCE
1. A. strict press, find 3 rm in 10 min B. back squat 10-10-10-10 every 1:30
2. emom 8 min, 1st min …
SPORT
1. dead lift 3-3-3-3
2. amrap 5 min, 5 pull ups, 5 burpees, 10 air squats, rest 2 min & for time 3 rounds of 20 k2e, 20 sdlhp with k.b., 20 sattle sprints 5m.
ADVANCE
1. practice snatch & clean & jerk 30′
2. em…
SPORT
1. for time of 1600m run, 50 thrusters 20/15kg, 50 sit ups, 50 american swings, 50 hand release push ups, 50 wall ball, 1600m run
ADVANCE
1. A. snatch 1st & 2nd pull 2-2-2 B. clean 1st & 2nd pull 2-2-2
2. GYMNASTICS
&n…
SPORT
1. in 10 min find 2rm hang power snatch
2. for time 5 rounds of 7 dead lift 3/4 bw, 9 burpees over bar, 11 pull ups, time cap 11 min
ADVANCE
1. front squat find 2 rm in 12 min
2. e2mom, 8 min, 4 ring m.up, 8m handstand walk/hs…
SPORT
1. back squat 3-3-3-3 e2mom
2. amrap in 6 min of 8 wall ball, 8 t2b, rest 2min & amrap in 6 min of am. swings & push ups for 3-3, 6-6, 9-9…….
ADVANCE
1. find 1rm of power snatch in 10 min
2. emom 10 min, 1st min 1…
SPORT
1. strict press 3-3-3
2. for time, 100 squats, 75 push ups, 50 pull ups, 25 burpees
ADVANCE
1. A. strict press 5-5-5 B. split jerk 2-2-2
2.Athens Throwdown 2016 – WOD 3
10 mins as many round as possible of
Elite Men & …
SPORT
1. practice clean 15 min
2. in 10 min amrap of 10 t2b, 10 thrusters, 1 ascent rope climb
ADVANCE
1. practice snatch 15 min
2. ohs 3-3-3
3. every 1:30 for 5 rounds, 2 clean 1st* & 2nd pull, 2 power clean, 2 hang squat cl…
SPORT
1. dead lift 3-3-3-3
2. 21-15-9 reps for time of sdlhp, box jump then 100 sit ups
ADVANCE
1. A. front pause squat 3-3-3. B. ohs 5-3-2
2. GYMNASTICS
3. run or row or bicycle 20 min
SPORT
1. practice snatch 15 min
2. 5 rounds for time of 10 burpees, 15 american swings
ADVANCE
1. A. snatch 2nd pull 2-2-2 120% of max snatch, bar starts from the ground. B. dead lift 2-2-2
2. emom 8 min, 1st 4-5 bar muscle up, 2nd …
SPORT
1. front squat 3-3-3-3 e2mom
2. wod 2b athens throw down 30 clean & jerk
ADVANCE
1. 15 min find 1 rm clean & jerk
2. 3 min time cap for 30 clean & jerk, weight on bar 1/2 of 1 rm c&j
3. 2 rounds for time of …
SPORT
1. e2mom for 10 min, 3 clean + 3 push jerk + 7 dead lift
2. amrap 10 min, 10 sdlhp, 10 pull ups, 15 sit ups
ADVANCE
1. A. snatch build 2rm touch & go in 6 min B. power clean build 3 rm touch & go in 6 min
2. 4 rounds e…
SPORT
1. A. strict press 5-5-5 B. push press 3-3-3 every 1:30
2. e3mom for 15 min, 8 front, 8 burpees over bar, 2 rope climb
ADVANCE
1. strict press 5-3-2-2 every 1:30
2. emom 5 min 1 legless rope climb + 1 rope climb
3. amrap 14…
SPORT
1. A. in 5 min build 2 rm thruster B. dead lift 9-7-5 every 1:30
2. in 10 min amrap of 25 american swings, 15 t2b/25 k2e, 15 box jumps
ADVANCE
1. A. back squat 5-5-5 B. front squat 3-3-3
2. GYMNASTICS
SPORT
1. emom 5 min, 1 power clean +1 hang squat clean + 1 jerk
2. amrap 5 min, 8 wall ball, 8 hand release push ups
3. for time 5 rounds of 12 burpees 9 pull ups time cap 9 min
ADVANCE
1. e2mom dead lift 2-2-2, snatch 2nd pull 2-2-…
SPORT
1. back squat 5-3-2-2 e2mom
2. for time, time cap, 50-40-30-20-10 reps,
cal row / sdlhp 20/15 kg, s2o 30/15kg
ADVANCE
1. practice power clean & hang squat clean 15 min
2. for time, time cap 14 min, 50-40-30-20-10 reps,…
SPORT
1. clean 2nd pull, 5-3-2-2 e2mom
2. for time 21-15-9 reps of burpees over bar, dips, dead lift
ADVANCE
1. practice butterfly pull ups 10min
2. emom 6 min, 1 hang squat clean, 1 split jerk, 1 thruster
3. amrap 7 min, 5 thru…
SPORT
1. emom 12 min, 1st min 5 strict press, 2nd min 16 alternative back step lunges with a plate overhead , 3rd min 15 american swings
2. amrap 8 min, 10 sdlhp, 10 wall ball, 10 pull up
ADVANCE
1. A. overhead squat 2-2-2-2 B. strict …
SPORT
1. emom 5 min, 2 bear complex (1 power clean , 1 front squat, 1 push press, 1 back squat, 1 back head press, 1 dead lift)
2. in 10 min 3 rounds of 12 burpee box jump, 12 t2b, then amrap 5 pull ups, 10 push ups, 15 squats
ADVANCE
…
SPORT
1. A. emom 5 min, 4 muscle snatch, rest 1 min & e2mom for 8 min, 5 o.h.s.
2. amrap in 12 min of 20 thrusters, 20 burpees, 20 american swings, 20 sit ups
ADVANCE
1. back squat 3-3-2-2 e2mom
2. in 5 min amrap of clean 60/40…
SPORT
1. back squat 8-6-4-2 e2mom
2. amrap 4 min, 8 wall ball, 8 hand release push ups
3. for time 4 rounds of 12 dead lift, 9 box jumps, time cap 9 min
ADVANCE
1. A. emom 5 min, 1 power clean + 1 hang squat clean + 1 split jerk + 1…
SPORT
1. A. strict press 3-3-3 B. push press 3-3-3 (every 1:30)
2. for time 30 thrusters, 30 box jumps, 30 sdlhp, 30 wall ball, 30 burpees over bar, time cap 15 min
ADVANCE
1. A. emom 5 min 1 power snatch + 1 hang squat snatch + 1 oh…
SPORT
1. practice snatch 15 min
2. in 15 min amrap of 7 pull ups, 15 american swings, 40 single unders
ADVANCE
1. A. dead lift 9-7-5-3 B. strict press 3-3-3-3 e2mom
2. emom 10 min, 1st min 6 weighted pull ups, 2nd 10 dips
3. for …
SPORT
1. e2mom dead lift 7-5-3-2
2. for time 15,12,9,6 & 3 reps of t2b, trusters, burpees over bar
ADVANCE
1. 1st & 2nd pull snatch 3-3-3, 1st & 2nd pull clean 3-3-3
2. gymnastics
SPORT
1. e3mom for 12 min, 3 power clean & press, 6 strict or weighted pull ups, 12 hand release push ups
2. amrap 1 min burpees, 1 min rest, amrap 1 min box jumps, 1 min rest,amrap 1 min shoulder 2 overhead, 1 min rest, repeat 3 times…
SPORT
1. front squat 5-3-2-2 e2mom
2. 4 rounds for time of 10 wall ball, 10 american swings, then 80 sit ups, 60 push ups, 40 pull ups
ADVANCE
1. A. front squat 3-3-3 B. back squat 5-5-5 e2mom
2. emom 5 min, 7 thrusters + 7 burpees…
SPORT
team wod
two partners must run together 3 km then they have to complete 75 thrusters, 75 box jumps, 75 hang power clean, 75 wall ball, 150 push ups, bars 30/20kg
ADVANCE
1. hip & shoulder mobility 15 min
2. for time run 3 …
SPORT
1. practice hang power snatch 15 min
2. for time sdlhp & burpees over bar, for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps time cap 10 min
ADVANCE
1. clean & jerk 2-2-2-2 e2mom
2. emom 12 min, 1st min 15 ring dips, 2nd min 10 w…
SPORT
1. e2mom back squat 9-7-5-3 rep
2. 4 rounds for time of 15 t2b/30 k2e, 7 hang power clean, time cap 10 min, remaining time, amrap of 8 pull ups + 16 push ups + 24 air squats
ADVANCE
1. A. snatch 2nd pull 3-3-3 110% max snatch, B…
SPORT
1. dead lift 5-5-5-5 e2mom
2. practice double unders 10 min
3. amrap in 6 min of wall ball burpees, reps 1-1, 2-2, 3-3, 4-4, 5-5, …….
ADVANCE
1. practice snatch 15 min
2. emom 10 min, 1st min 8 thrusters, 2nd min 10 su…
SPORT
1. core strength 10 min
2. in front of the clock for 20 min, 1st min 15 american swings, 2nd min 3 wall climb, 3rd min 3 power clean+3 front squat, 4th min 10 strict pull ups & repeat
ADVANCE
1. A. back squat 9-7-5 (70-75-80%…
SPORT
1. push press 2-2-2-2 e2mom
2. 5 rounds of 10 t2b, 10 jump over the box
ADVANCE
1. practice snatch 10 min & split jerk 10 min
2. e3mom x 4, 20 pull ups, 8 front squat (bars body weight, take the bar with clean)
3. A. am…
SPORT
1. e2mom for 8 min 2 clean
2. for time air 100 squats, 80 hand release push ups, 60 american swings, 40 burpees
ADVANCE
1. in 15 min build 2 reps clean touch & go
2. emom 7 min, 7 dead lift (bodyweight), 7 hand release pus…
SPORT
1. dead lift 5-3-3-2 80-90%
2. fran for time 21-15-9, thrusters – pull ups
3. 50 t2b for time
ADVANCE
1. back squat 5-5-5 85%, front squat 2-2-2 90%, ohs 2-2-2 90%
2. gymnastics
SPORT
1. practice hang power snatch for 10 min
2. emom 10 min, 1st min 3 snatch 2nd pull + 3 hang power snatch, 2nd min 15 wall ball
3. 50 pull ups for time
ADVANCE
1. push press, 2 reps e2mom for 8 min
2. dead lift, 2 reps e2mom…
SPORT
1. e2mom for 10 min, 10 front squats, 10 burpees over bar
2. amrap 6 min, 15 american swings, 15 hand release push ups
ADVANCE
1. snatch 1-1-1-1-1 e2mom
2. emom 10 min, 1st min 2 power clean + 2 hang squat clean, 2nd min 2 leg…
SPORT
1. push press 3-3-3-3 e2mom
2. for time 21-15-9 reps of american swings, box jumps, wall ball
ADVANCE
1. A.snatch 2nd pull 2-2-2 110% max snatch B. clean 2nd pull 4-4-4 100% max clean C. dead lift 2-2-2 85% max d.l. e2mom
2. …
SPORT
1. e2mom for 10 min, 5 power snatch
2. in teams of 2 amrap in 12 min of 80 burpees, 80 push press, 80 knees 2 elbows, 80 sdlhp, partners change every 20 reps
ADVANCE
1. snatch 1-1-1-1 90% e2mom
2. A. muscle snatch 3-3-3 B. sot…
SPORT
1. practice rope climb 10 min
2. dead lift 5-3-2-2 e2mom
3. 5 rounds for time of 3 wall climb, 15 american swings, time cap 12 min
ADVANCE
1. A. front squat 2-2-2 B. back squat 5-5-5 e2mom
2. gymnastics
SPORT
1. emom 10 min, 1st min 5 hang power clean, 2nd min 15 hand release push ups…
2. amrap in 10 min of pull ups, wall ball, start with 3 reps, add 3 reps after every set (3-6-9-12-15…)
ADVANCE
1. practice snatch 15 min
2. emo…
SPORT
1. back squat 5-5-3-3 e2mom
2. in front of the clock for 12 min, 1st min 12 burpees, 2nd min 20 american swings, 3rd min 12 box jumps & repeat 4 times
3. 100 sit ups for time
ADVANCE
1. dead lift 2-2-2-2 e2mom
…
SPORT
1. e3mom x 4, 3 wall climb, 6 dead lift, 12 burpees
2. for time 21-15-9 reps, of pull ups, hand release push ups, box jumps time cap 12 min
ADVANCE
1. thruster 4-3-2-1 reps, e2mom, (take bar with a clean)
2. 3 rounds for time …
SPORT
1. practice hang squat snatch & snatch balance 20 min
2. amrap 8 min, 5 hang power snatch, 10 burpees over bar
ADVANCE
1. A. emom 5 min, 3 snatch 2nd pull rest 2 min B. emom 5 min 3 clean 2nd pull
2. e2mom for 8 min, 2 le…
SPORT
1. back squat 10-10-10-10 e2mom
2. e2mom for 10 min, 15 wall ball, 15 american swings
3. in 4 min amrap of sit ups – superman rock, reps are 3-3, 6-6, 9-9,…….
ADVANCE
1. practice ring muscle up 10 min
2. A. front squat …
SPORT
1. practice clean 15 min
2. 4 rounds for time of 15 push ups, 10 pull ups, 5 hang power clean
ADVANCE
12 min warm up with snatch drills
1. practice snatch 15 min
2. emom 5 min, 3 hang power snatch, 6 burpees over bar
3. …
SPORT
in teams of 2
A. 3 rounds of 5 power snatch, 7 burpees over bar, 9 dead lift, partners perform one round & change, time cap 10 min
B. in 8 min amrap 100 american swings, 80 wall ball, 60 hand release push ups, partners change e…
SPORT
1. back squat 10-10-10-10 e2mom
2. for time 100 double/300 single under, then 3 rounds of 20 thrusters 20 t2b
ADVANCE
1. A. dead lift 5-5-5-5 80% e2mom B. strict press 10-10-10 e2mom
2. emom for 5 min, 4 ring muscle up, 6 hsp…
SPORT
1. e2mom x 4, 8 dead lift, 16 hand release push ups
2. 21-15-9 reps of wall ball, pull ups, burpees, time cap 11′
ADVANCE
1. A. practice snatch 10 min B. snatch balance 2-2-2-2 e2mom
2. for time 15-12-9-6-3 reps of thrusters 5…
SPORT
1. e2mom x 5, 4 hang power clean, 6 front squat, 8 dead lift
2. amrap 10′, 120 air squats, 60 american swings, 40 burpees, 20 bar muscle up/(40 chest pull ups), remaining time push ups
ADVANCE
1. A. back squat 2-2-2 B. overhead …
SPORT
1. e3mom x 4 , 15 t2b, 15 thrusters
2. 4 rounds for time of 10 burpees, 10 pull ups, 10 hang power clean
ADVANCE
1. e2mom dead lift 5-3-2-2
2. in front of the clock 15 min, 1st min 12 thrusters 40/25, 2nd min 15 burpees over …
SPORT
1. A. emom 5′, 5 dead lift B. emom 5′, 5 push press
2. amrap 7′, 7 wall ball, 9 push ups, 11 swings
3. for time 50 jump/walk over the box
ADVANCE
1. front squat 5-3-2-2, 80/85/90/92,5% e2mom rest 5min &
2. emom 5, 1 pow…
SPORT
team wod
A. in teams of 2, in 5 min amrap push press, , rest 2 min
B. in 5 min amrap t2b, rest 2 min
C. in 5 min amrap front squat, rest 2 min
D. in 5 min amrap wall climb, chance every 3 reps
in A, B, C, partners chance ev…
SPORT
1. emom 8′, 10 american swings, 10 push ups
2. amrap 8′, 15 burpees, 15 wall ball
ADVANCE
1. A. ohs 3-3-3 B. practice snatch touch & go 3-3-3-3 C. front squat 5-5-5 (e2mom all)
2. A. emom 5′, 5-6 strict hspu rest 2′, B. e…
SPORT
1. Dead lift 7-5-3-2 e2mom
2. for time in teams of two 50 power clean 50 jump over the box 50 sdlhp 50 pull ups
ADVANCE
gymnastics
run 5km for time
SPORT
1. e2mom x 4 front squat 5-3-2-2
2. for time 4 rounds of 15 push press 15 burpees
3. 100 push ups for time
ADVANCE
1. A. e2mom, split jerk 2-2-2 (bars on rack) B. e2mom thrusters 5-3-2
2. emom 4′, max rep thrusters 40kg…
SPORT
1. e3mom x 5, 10 dead lift, 10 pull ups, 15 hand release push ups
2. tabata this: wall ball, sattle sprints, swings, 40” work, 20” rest, 6 continues sets each
ADVANCE
warm up emom 10′, 1st min sattle spints, 2nd min wall ball, …
SPORT
1. practice power snatch 15′
2. amrap 10′, 15 American swings, 12 wall ball, 9 pull ups
ADVANCE
1. practice clean, hang squat clean, 2nd pull, hang power clean, 30 min
2. team wod, in teams of 2, 300 wall ball, when the part…
SPORT
1. e2mom, push press or push jerk 7-5-3-2-20(try unbroken)
2. in 8′ amrap of thruster & burpees over bar for 1-1, 2-2, 3-3, 4-4, 5-5, ……..reps
ADVANCE
1. A. dead lift 5-3-2-2/80/85/90/92,5% B. split jerk 3-3-3-3
2. A…
SPORT
1. e2mom x 5, back squat 7-5-3-2-20
2. 5 rounds for time of, 15 wall ball, 15 knees 2 elbows, time cap 8′, rest 2′, & amrap 5′, 15 hand release push ups, 15 superman rock
ADVANCE
1. GYMNASTICS
2. run 20 min / 140bpm
SPORT
1. e2mom for 8′, 10 push press 10 burpees
2. 4 rounds for time, 3 wall climb 9 pull up, 12 sdlhp with kettlebell
3. amrap 7′, 25 sit ups, 25 squats
ADVANCE
1. A. snatch 2nd pull 2-2-2 B. snatch balance 2-2-2 C. muscle snatch 3…
SPORT
1. e2mom for 8′, 5 power clean
2. in front of the clock
1st min 15 american swings
2nd min 20 push ups
3rd min 15 goblet squat
4th min 30 jumping jacks
repeat for 16 min
ADVANCE
1. e2mom for 10 min, 5 clean touch &…
SPORT
1. e2mom 8 overhead lunges each leg, 4 rounds
2. A. in 2′ amrap of burpees over bar, rest 2′, B. in 2′ amrap of chest pull ups, rest 2′, C. in 2′ amrap of american swings D. in 2′ amrap of sit ups
ADVANCE
1. A. e2mom snatch 2nd p…
SPORT
1. e3mom for 12′, 5 back squats, 10 pull ups, 15 hand release push ups
2. emom 10′, 1st min 40sec knees 2 elbows 20sec rest, 2nd min 40 sec sdlhp with K.B. 20sec rest……..
ADVANCE
1. A. push press 5-3-2-2 (80-85-90-92,5%) B. s…
SPORT
1. emom 12 min, 1st min 12 thrusters, 2nd min 12 burpees
2. 4 rounds for time of 15 wall ball, 15 american swings, time cap 10′
ADVANCE
1. gymnastics 60′
2. run 4 x 1000m rest 1-1, pace at your best 5000m
SPORT
1. practice hang squat clean 15′
2. e2mom for 10′, 10 burpees box jump, 10 t2b/knees 2 elbows
3. amrap 8′ 40 single unders, 15 sit ups
ADVANCE
1. A. hang squat snatch 2-2-2 80% B. snatch 2-2-2 85% C. overhead squat 5-3-2 80-8…
SPORT
1. emom 10′, 1st min 8-10 strict pull ups, 2nd min 8-10 dips….
2. amrap in 10 min, 15 wall ball, 12 dead lift, 9 burpees, 6 front squats, bars 40/25kg
ADVANCE
1. e3mom for 5 rounds, 10 back squats 1 x body weight, 10 dead lift…
SPORT
1. e2mom for 14′, 6 hang power clean, 9 burpees, 15 american swings, rest 4′
2. amrap 8′, 30 sit ups, 20 squats, 10 dead lift
ADVANCE
1. A. emom 5′, 3 clean 75%, rest 1′ B. emom 5′, 2 push jerk 80% rest 1′ C. e2mom for 8′, 2 str…
SPORT
1. practice snatch 15′
2. amrap in 1′, push press 30/20kg, 1′ rest,
amrap in 1′ box jumps, 1 min rest,
amrap in 1′, burpees over bar, 1′ rest,
amrap in 1′ american swings 16/8kg
ADVANCE
1. dead lift 15′, to build 1 max r…
SPORT
1. e2mom for 4 rounds, 8 kettlebell thruster left hand, 8 k.b. thruster right hand, 16 sumo dead lift high pull with k.b.
2. in 15 min amrap of 40-30-20-10 reps of goblet squat, push ups, sit ups
ADVANCE
1. A. shoulder mobility …
SPORT
1. e2mom for 10′, 5 strict pull ups, 10 push ups, 15 american swings
2. in teams of 2, amrap 11′, one does plank, the other 40 single unders, 20 dead lift, 10 push press, count total reps, 15 reps penalty for breaking plank
ADVANCE…
SPORT
warm up 4 rounds of 7 med ball clean, 10 push ups
1. e2mom, for 1o min, 3 hang power clean, 6 thrusters, 9 burpees over bar
2. 5 rounds of 30 lunges with a medball, 15 wall ball (alternative lunges, step back)
ADVANCE
warm up …
SPORT
1. e2mom for 10 min, 5 power snatch, 10 burpees
2. for time in teams of 2, 60 front squats, 60 dead lift, 60 push press, 60 sdlhp partners change every 15 reps
ADVANCE
1. practice snatch 15 min
2. A. snatch balance B. back he…
SPORT
1. practice snatch 15 min
2. amrap 11 min min, 9 wall ball, 15 swings, 21 sit ups
ADVANCE
1. A. clean 1st pull 3×3 B. clean 2nd pull e2mom
2. emom 5 min, 1 clean 80% rest 2 min
3. emom 5 min, 3 bar muscle up rest 2 min
4…
SPORT
1. emom 10 min, 1st min 10 dead lift, 2nd min 20 push ups…….
2. for time 5 rounds of 10 back squats, 10 push press, 10 burpees
ADVANCE
morning WOD (only competition)
warm up 4 rounds of ring rows, push ups, hollow rock, su…
SPORT
1. A.push press 3-3-3 B. strict press 5-5-5
2. amrap 8 min, 20 knees 2 elbows, 30 russian swings, 40 air squats
ADVANCE
1. practice hang power snatch 10 min
2. e2mom for 10 min, 1 hang power snatch, 1 hang squat snatch, 1 snat…
SPORT
1. emom 10′, 1st min 4 hang power clean, 6 thruster, 2nd min 12 burpees
2. do this ladder for time, 10,9,8,7,6,5,4,3,2 & 1, wall ball, pull ups, push ups
ADVANCE
1. A. back squat find 1 rm in 20 min B. push press 3-3-2-2
2…
SPORT
1. A. push press 3-3-3 B. walking lunges 3×30
2. team wod, in teams of 2, 100 knees 2 elbows, 80 wall ball, 60 burpees partners change every minute
ADVANCE
1. team wod, in teams of 3, in 18 min amrap, 400m run, plank, burpees ov…
SPORT
1. A. romanian dead lift 3×8 B. sumo dead lift high pull 3×8
2. tabata interval, sit ups, push ups, air squats, pull ups, 8 sets each of 20 sec work, 10 sec rest
ADVANCE
1. A. clean 4×2 reps 85% every 1:30 B. emom 5 min 1 hang sq…
SPORT
1. back squat 5-3-2-2 e2mom
2. 3 rounds for time of 15 burpees, 15 push press, 15 wall ball
ADVANCE
1. A.back squat 3-3-2-2 / 80/85/90/95% B. dead lift with a band 5×8
2. GYMNASTICS
SPORT
1. dead lift 10-10-10-10 e2mom
2. A.emom 5 min, 7 american swings, 14 air squats, rest 2 min B. emom 5 min 10 pull ups, 10 push ups
3. core strength
ADVANCE
1. A. overhead squat 5-5-5-5 B. balance 2-2-2 C. back head press snat…
SPORT
1. practice kipping pull ups / butterfly (if you have more than 15 unbroken kipping pull ups) for 10 min
2. 5 rounds for time of 30 sit ups, 20m. walking lunges with one kettlebell, on the front rack position, 15 burpees time cap 14 mi…
SPORT
1. in 15 min amrap of 5 power clean, 10 thrusters, 15 burpees, 10 t2b/20 knees 2 elbows (choose weight on bars with your coach)
2. 15 min core strength
ADVANCE
1. in 15 min find 3 rm of snatch touch & go
2. A. overhead sq…
SPORT
1. e2mom, 5 dead lift 75%, 7 pull ups, 9 hand release push ups, repeat 5 rounds
2. 3 rounds for time of 15 burpees, 15 swings
ADVANCE
1. front squat 5 rep, 80%-3 rep, 85%-2 rep, 90%-2 rep, 92,5% e2mom
2. every 1:30, 1 power cl…
SPORT
1. emom 10′, 1st min 10 back squat, 2nd min 10 pull ups/15 ring rows………
2. amrap 7′, 7 kettlebell push press left hand, 7 k.b. push press right hand, 7 burpees
3. emom 4′, 45 sec plank, 15 sec rest, emom 4 min, superman hold …
SPORT
1. front squat 4-4-4 e2mom
2. emom 10′, 1st min, 15 american swings, 2nd min 20 push ups
3. 3 rounds of 25 air squats, 25 superman rocks, 25 hollow rocks
ADVANCE
1. A. practice snatch 15′ B. practice clean 15′
2. e2mom 15 t…
SPORT
1. dead lift 5-3-2-2 e2mom
2. emom 7 min, 7 sdlhp with k.b., 7 burpees
3. amrap 7 min, 7 pull up, 14 swings, 21 sit ups
ADVANCE
1. A. hang power clean 2-2-2 B. hang squat clean 2-2-2, e2mom (85/90/92,5%)
2. A. emom 5′, 5 hs…
SPORT
1. push press 5-5-3-3 e2mom
2. emom 7′, max rep strict pull ups
3. 3 rounds for time 10 wall ball, 15 push ups, 20 sit ups
ADVANCE
1. A. clean 1st pull 4-4-4 rest 1:30 B. clean 2nd pull rest 1:30 C. dead lift 5-3-2-2 rest 2′
…
SPORT
1. back squat 3-3-3-3 e2mom
2. team wod for two, the one runs 400m, the other does burpees & change, 3 rounds each, count burpees
ADVANCE
1. A. overhead squat 4×10 B. muscle snatch 4×4 C. back head press 4×4
2. emom 10 min…
SPORT
1. emom 6 min, 1 power clean + 5 front squat
2. A. amrap 5 min, 7 wall ball, 7 push ups, rest 3 min,
B. 7 min amrap, 10 sdlhp with kettlebell, 10 burpees
ADVANCE
1. practice clean 15 min
2. emom 8 min, 1 clean & jerk, 1…
SPORT
1. practice hang power snatch for 10 min
2. team wod, in teams of 2, 150 air squats , 125 push ups, 100 swings, 75 burpees, partners change every minute
ADVANCE
1. A. hang power snatch 2-2-2 90% B. hang squat snatch 2-2-2 85% C. …
SPORT
1. A. kettlebell 2 hands push press 4×10
2. emom 10 min, 1st min 5 wall climp, 2nd min 10 thrusters………..
3. do this ladder for time 1-1,2-2,….10-10, strict pull ups, hand release push ups
ADVANCE
1. back squat find 2rm…
SPORT
1. A. clean 3-3-3 B. front squat 3-3-3
2. amrap 8′, american swings & burpees, 3-3, 6-6, 9-9, ……..
ADVANCE
1. every 1:30 perform, 1 thruster, 1 hang power clean, 1 hang squat clean, repeat 5 rounds
2. A. split jerk 2-…
SPORT
1. A. clean 1st pull 3×8 B. clean 1st & 2nd pull 3×8 e2mom
2. emom 8′, 10 wall ball, 10 push ups
3. for time 3 rounds of 15 pull ups, 15 sdlhp with a kettlebell
ADVANCE
1. snatch 1st & 2nd pull 4×6 e2mom
2. front s…
SPORT
1. practice hang power snatch for 15 min
2. in teams of 3 persons, every teammate must complete 3 rounds of 15 thrusters, 15 burpees
ADVANCE
1. overhead squat 5-5-5 70%
2. snatch 1-1-1-1-1
3. for time, 18-15-12-9-6-3 reps o…
SPORT
1. A. overhead squat 10-10-10 B. back squat 5-5-5 every 1:30
2. for time 100 sit ups, 80 air squats, 60 push ups, 40 pull ups, 20 burpees
ADVANCE
1. practice clean & jerk 15′
2. perform 3 power snatch + 6 power clean + 12 …
SPORT
1. practice clean for 15′
2. emom 5′, 5 thrusters + 5 hang power clean
3. amrap 7′, 1 t2b+1 push press, 2 t2b+2 push press, add 1 rep after every round
ADVANCE
1. dead lift 2-2-2-2
2. gymnastics
SPORT
1. front squat 3-3-3 e2mom
2. 4 rounds for time of 10 box jumps, 10 burpees
3. run 20 min
ADVANCE
1. A. strict press find 1 rm in 10′ B. split jerk 3-3-3 e2mom
2. amrap 11′, 50 box jump, 40 burpees, 30 t2b, 20 handstand pu…
SPORT
1. dead lift 5-5-3-3 e2mom
2. e2mom for 8 min, 10 pull ups, 12 burpees, 14 american swings
3. amrap 5′, 1 squat + 1 push up, add 1 rep after every round (2+2, 3+3……)
ADVANCE
1. practice snatch 15′
2. A. overhead squat B…
SPORT
1. kettlebell basics, swings, clean, push jerk, snatch, 30 min
2. emom 8 min, 10 american swings, 8 burpees
3. 100 sit ups for time
4. run 3o min, 10 low pace, 10 hard & fast, 10 cool down
ADVANCE
1. practice clean 15′
…
SPORT
1. A. strict press 5-5-5 B. push press 3-3-3 e2mom
2. amrap 8′, 10 thrusters 30/15kg, 20 sit ups
3. 500 single unders
ADVANCE
1. A. hang power snatch 2-2-2 (80-85-90%) B. hang squat snatch 2-2-2 (80%) e2mom
2. emom 10′, 1st…
SPORT
1. A. clean 2nd pull 3-3-3 B. hang power clean 3-3-3 every 1:30
2. for time 100 air squat, 80 push ups, 60 russian swings, 40 burpees
ADVANCE
1. A. dead lift snatch grip 3-3-3 B. clean 2nd pull 2-2-2
2. gymnastics
3. run 20…
SPORT
1. front squat 3-3-3
2. emom 6′, 10 wall ball, 10 hand release push ups
3. 3 rounds of 40 sit ups, 20 knees 2 elbows, 10 goodmornings
ADVANCE
1. front squat 3-3-2-2 (80-85-90-92,5%) e2mom
2. e2mom for 10′, 10 burpees over …
SPORT
1. dead lift 5-5-3-2 e2mom
2. emom 5′, 15 kettlebell swings
3. amrap 8′, 10 burpees, 10 pull ups
ADVANCE
1. A. snatch 2-2-2 80% B. snatch balance 3-3-3 C. muscle snatch 4-4-4
2. emom 10′, 5 pull ups, 5 burpees, 5 thrusters…
SPORT
1. A. power clean 3-3-3 B. front squat 2-2-2
2. team wod, 2 persons change every minute, 100 dead lift, 100 burpees, 100 push press, 100 knees to elbows
3. shoulders T-Y-W 3X12-15, 5′ mobility
ADVANCE
1. snatch 2-2-2-2
2. …
SPORT
1. A. muscle snatch 4-4-4 B. overhead squat 10-10-10 (every 1:30 min)
2. 4 rounds of 5 wall climb, 20 american swings
3. 3 max handstand hold, 4 max L-sit
ADVANCE
1. A. overhead squat 3-3-3 B. snatch balance 2-2-2 e2mom
2. …
SPORT
1. strict press 2-2-2 (80-85-90%) e2mom
2. emom 7′, 7 t2b, 7 burpees
3. amrap 7′, 7 thruster, 7 pull up
4. run 20′
ADVANCE
1. dead lift 5-3-2-2-2 (75-80-85-90-92,5%) rest as you need
2. GYMNASTICS 1 hour
3. run 20min,…
SPORT
1. practice clean 20′
2. for time 30 pull ups, 30 hang power clean, 30 hand release push ups, 30 wall ball, time cap 15′.
ADVANCE
1. A. strict press 2-2-2 B. push press 2-2-2 e2mom
2. amrap 8′, 7 hang power snatch 50/30kg, 7 …
SPORT
1. back squat 3-3-3 85%
2. for time 10-9-8-7-6-5-4-3-2-1 reps of push press, burpees
3. run 3x1000m (pace at your best 5000m) rest 3′.
ADVANCE
1. A.back squat 3-3-2-2 (75-80-85-90%) e2mom. B. every 1:30, 4 rounds of 1 power cl…
SPORT
1. A.front squat 3-3-3 e2mom 85% B. thrusters emom 8 min 5 rep
2. amrap 6′, 6 t2b, 12 american swings 16/8 kg
3. run 25 min 135 bpm
ADVANCE
1. Α. back squat 5-5-5 75% e2mom B. 4 rounds of 1 clean + 1 hang squat 70% of max clea…
SPORT
1. A. strict press 5-3-2 B. push press 2-2-2
2. emom 10′, 1st min 5 ground to overhead, 2nd min 7 wall ball, 7 burpees
3. 4 rounds of 10 dead lift, 1 ascend rope climb 1st round, 2 acsends 2nd round, 3 ascends 3rd round, 4 ascends 4…
SPORT
1. practice snatch 10′
2. emom 8′, 5-8 strict pull ups
3. greek throwdown qualification wod 3,
10 minute AMRAP
50 Box Jump Over, 40 Kettlebell Swings, 30 Thrusters, 20 Facing Burpees Over Bar, 10 Push Press
box 50cm, k.b. 1…
SPORT
1. dead lift 3-3-3-3
2. emom 6′, 1 power clean+1 thruster+1 push press
3. amrap 7′, 15 american swings, 25 sit ups
ADVANCE
1. A. push press 3-3-3, e2mom B. split jerk 2-2-2 e2mom
2. greek throwdown qualification wod 3,
1…
SPORT
1. back squat 3-3-2-2
2. emom 5′, 5 strict pull ups, 10 hand release push ups
3. 3 rounds for time of 10 thrusters, 10 burpees
4. 100 double unders or 300 single unders
ADVANCE
1. A.front squat 2-2-2 e2mom B. hang squat sn…
SPORT
1. practice muscle up 10′
2. emom 5′, 5 dead lift, 3 hang power clean, 2 push jerk
3. wod for time, 2 partners, 3 rounds of 50 swings, 40 burpees, 30 pull ups, partners change every minute
ADVANCE
TEST: run 5 km for time
SPORT
1. back squat 3-3-3-3 e2mom
2. emom 5′, 10 wall ball, 10 push ups
3. amrap 7′, 10 push press 40/20kg, 10 burpees over bar
ADVANCE
10′ warm up with running drills
1. A. practice snatch 15′ B. practice clean & jerk 15′ (m…
SPORT
1. practice snatch 20 min
2. amrap 7′, 5 hang power snatch, 10 burpees
3. run 20 min
ADVANCE
1. emom 8 min, 10 reps 60% back squat.
2. GYMNASTICS 1 hour
3. run 20 min 130 bpm
SPORT
1. dead lift 3-3-3-3 e2mom
2. tabata interval, pull ups, push ups, sit ups, squats 8 rounds each of 20 sec work, 10 sec rest
ADVANCE
1. A. clean 2nd pull 3-3-3 (1 rm max clean) B. dead lift 3-3-3, 85%, e2mom
2. emom 5′, 1 str…
SPORT
warm up 10′ core training
1. power clean 2-2-2-2 e2mom
2. emom 5 min, 12 pull up
3. amrap 5′, 12 thrusters 20/15kg, 6 burpees over bar,
rest 2′, & 5′ amrap 15 american swings, 10 push ups
ADVANCE
1. A. front squat …
SPORT
1A. ring push ups 3×8-10 B. ring dips 3×8-10 C. rings pull over 3×8-10 (every 1:30 all)
2.emom 10′, 1 power clean+1 hang power clean+ 1 front squat
3.run 3 km for time
ADVANCE
1. A. strict press 5-3-2 e2mom B. push press 3-3-2…
SPORT
1.clean 2nd pull 2-2-2-2 e2mom
2.emom 7′, 10 push ups, 10 pull ups
3.amrap 7′, 10 wall ball, 15 swings
4.10 min core & stability work
ADVANCE
1.A. find 1 rm hang power snatch in 12 min B. overhead squat 5-3-2 e2mom
2…
SPORT
1. practice snatch for 20 min
2. amrap 10′ burpees, on the min 5 strict pull ups, start with pull ups.
3. run 20′
ADVANCE
1. gymnastics 1 hour
2. run 5km for time
SPORT
1. strict press 15-15-15 e2mom
2. emom 5′, 3 push jerk 75%
3. for time in teams of 2, 80 sdlhp with a kettlebell, 80 t2b, 80 american swings, 80 hand release push ups, 80 goblet squats, partners change every 20 reps.
ADVANCE
1…
SPORT
1. back squat 5-3-2 e2mom
2. emom 5′, hang power clean & press
3. emom5′, 8 burpees, 10 push ups
4. amrap 5′, 10 pull ups, 10 wall ball
5. run 20′
ADVANCE
1. A. snatch 2nd pull 2-2-2 B. hang squat snatch 2-2-2 C. pis…
SPORT
1. back squat 5-5-3-3-2 e2mom (75-90%)
2. 5 rounds for time of 10 t2b, 10 dead lift, 20 push ups time cap 12′
ADVANCE
1. A. overhead squat 5-5-5 8o%B. front squat 3-3-3-3 85% /e2mom all
2. core challenge, min 1- 60sec plank, m…
SPORT
1. power clean 2-2-2-2 e2mom
2. clean 2nd pull 3-3-3 every 1:30 min
3. amrap 8′, 10 wall ball, 10 pull ups, 15 sit ups
4. run 20′
ADVANCE
1. A. clean 4-4-4 e2mom B. hang power snatch 2-2-2
2. emom 5′, 10 thrusters 45kg/2…
SPORT
1. A. strict press 5-5-5-5 e2mom
2. amrap 6′, 10 american swings, 15 push ups, 20 air squats
3. 3 rounds for time of 3 turkish get up each side, 1 legless rope, 9 burpees box jump
ADVANCE
1. A. overhead squat 5-5-5 B. snatch…
SPORT
1. dead lift 5-5-3-2 e2mom
2. every 1:30 min 6-10 strict pull ups + 10 ring dips, repeat 4 times
3. for time, 20 thrusters , 20 t2b, 15 thrusters, 15 t2b, 10 thrusters, 10 t2b, bar with 30/20kg time cap 8′
ADVANCE
1. dead li…
SPORT
1. back squat 4-4-2-2 e2mom
2. emom 6′ 2 hang squat clean, 2 power clean
3. amrap 6′, 10 wall ball, 10 burpees
4. run 20 min
ADVANCE
warm up
2 min shoulder activation + 3×10 (romanian dead lift, muscle snatch, goodmornin…
SPORT
1. A. muscle snatch 3×5 B. snatch 2nd pull 3×3
2. emom 6′, 2 hang power snatch + 2 power snatch
3. A.handstand 3xmax hold B. rings L-sit 3xmax hold C. ring push ups 3×12-15
ADVANCE
warm up 2′ hip activation
150 double under…
SPORT
1. front squat 9-7-5-3 e2mom
2. in teams of 2, 50 push press, 75 hang power clean, 100 dead lift (mens bar 35/40kg, women 25/20kg)
ADVANCE
1. split jerk 2-2-2, strict press 3-3-3
2. 4 rounds of 10 dead lift 80/50kg, 10 chest …
SPORT
1. A. strict pull ups 4xmax rep e2mom B. kettlebell push press 4×10 every 1:30
2. emom 6′ 8 thrusters 35/20 kg
3. 5 rounds for time of 10 box jump over, 25 sit ups
ADVANCE
1. GYMNASTICS 1 hour
2. run 20 min
SPORT
1. A. clean 4×3 75% e2mom B. clean 2nd pull 4X3 100% of max clean e2mom
2. emom 5′ 15 strict push ups, rest 2′, emom 5′ 10 t2b
3. core training 10′
ADVANCE
1. A. clean 4×2 80% e2mom B. hang power clean 90% 3×2 e2mom C. front s…
SPORT
1. A. back squat 4×3 85% e2mom B. strict press 4×3 85% e2mom
2. 3 rounds for time of 15 wall ball, 15 burpees
3. emom 10′, 1st min 15 hollow rock, 2nd min 15 superman rock….
4. run 20′
ADVANCE
1. A. snatch 4×2 8…
SPORT
1. A. dead lift 4×5 e2mom B. 3 strict press + 3 push press + 3 push jerk x 4 e2mom
2. e2mom for 10 min complete 2 rope climb, 4 wall climb, 8 dips, 16 sit ups
ADVANCE
1. A. muscle snatch 4×4 B. back head press snatch grip 4×5 C. …
SPORT
1. front squat 4×5 e2mom 2. clean & press 2 reps emom for 5′
2. 3 rounds of 20 wall ball, 25 push ups, 30 swings 16/8kg, time cap 9 min
3. core training
ADVANCE
1. practice clean & jerk for 10 min 50-60%
2. A. front…
SPORT
1. A. strict pull ups 4 x max rep every 1:30 min B. strict ring rows 3 x max rep e2mom C. ring push ups 4 x max rep e2mom
2. dead lift 4×8 60% e2mom
3. emom 8′, 12 burpees
ADVANCE
1. 1 hour gymnastics
2. 25-30 min run 140 bpm
SPORT
1. A. strict press 4×5 rep e2mom B. push press 3×5 e2mom
2. e2mom for 8min, 1 power clean+1 hang power clean+2 front squat
3. for time 100 sit ups, 300 single unders, 100 american swings 300 single unders, time cap 15min
ADVANCE
…
CF SPORT
1. A. back squat 4×10 60% e2mom B. dead lift 4×10 60% e2mom C. 4xmax rep strict dips e2mom
2. emom 10′ 5 pull ups, 10 push ups, 15 squats
3. run 20′ (hr 135-140 bpm*)
CF ADVANCE
1. A. clean 4×2 reps 75% e2mom B. front squa…
rest until 16/08/2015
2-3 times per week, hip & shoulders mobility, 3×15 ring rows-push ups-ghd sit ups-ghd back extensions-overhead squats.
strength: back squat 4×5 75%, power clean 4×5 60%, pull ups 4×10-15.
30′ swimming or running …
CF SPORT
1. find 1 rm front squat in 15′
2. find 1 rm back squat in 5′
3. in teams of 3 persons, 75 power clean & press 35/15kg, 75 hand release push ups, 75 power snatch 30/15kg, 75 pull ups (partners change every minute)
CF ADVAN…
CF SPORT
1. Find 1 rm strict press in 15′
2. Find 1 rm push press in 5′
3. amrap in 7′ , 7 pull ups, 9 burpees, 11 push ups
CF ADVANCE
1. find 1 rm dead lift snatch grip in 15′
2. find 1 rm dead lift clean grip in 5′
3. gymnastics tests,
…
CF SPORT
1. 1 rm dead lift in 20′
2. 4 rounds for time of 15 american swings, 15 push ups
CF ADVANCE
1. find 1 rm push press in 20′
2. e2mom x 5, 25 push ups, 20 alternative pistol squats
3. goodmornings 4×8, ghd sit ups, ghd bac…
CF SPORT
1. find 1 rm power clean in 15′
2. back squat 2-2-2
3. strict pull ups, ring dips, good mornings, t2b, 3×8-12
CF ADVANCE
1. find 1 rm snatch in 20′
2. ohs 2-2-2 e2mom
3. for time 12-9-6-3 reps 60/35kg thruster, bar m…
CF SPORT
1. practice double under 10′
2. e2mom 12 dead lift, 9 hang power clean, 6 push press, repeat 4 rounds, bar 40kg/20kg
3. 100 sit ups for time
CF ADVANCE
1. practice snatch 15′
2. emom 8′, 1 power clean + 1 hang squat clea…
CF SPORT
1. A. front squat 3-3-3 B. overhead squat 10-10-10
2. emom 10′, 10 american swings, 10 push ups
CF ADVANCE
1. thrusters 2 rm in 15′, take the bar with squat clean
2. A. overhead squat 7-5-3 B. snatch balance 2-2-2 every 1:3…
CF SPORT
1. A. strict press 5-5-5 B. push press 3-3-2-2
2. emom 5′, 10 pull ups
3. 4 rounds of 10 wall ball, 10 t2b
CF ADVANCE
1. A. split jerk 2-2-2-2 B. back head press snatch grip 5-5-5
2. A. snatch 2nd pull 2-2-2 B. dead lift…
CF SPORT
1. practice clean 15′
2. A. back squat 5-5-3-3 B. front squat 3-3-3
3. emom 5′ 6-8 ring dips
CF ADVANCE
1. practice snatch 15′
2. every 1:30 min 2 power clean 85% x 4 sets
3. A. emom 5′ 3-4 ring muscle up, rest 2′
…
CF SPORT
1. A. dead lift 5-5-5-5 B. walking lunges 5x15m.
2. 21-15-9 american swings & hand release push ups
3. 4 rounds of 10 walk over the box, 10 pull ups
CF ADVANCE
1. front squat find 1 rm in 20′
2. emom 12′, 1st min 3 h…
CF SPORT
1. A. back squat 3-3-2 e2mom B. front squat 2-2-2 e2mom
2. amrap 7′, ladder 1-1, 2-2, 3-3, 4-4……. push press & pull ups
CF ADVANCE
1. Α. 3×10 strict pull ups every 1:30 Β. 3×8 bar muscle up e2mom C. 3×6 ring muscle up …
CF SPORT
1. dead lift 3-3-3-3 e2mom
2. emom 5′, 3 hang power clean & press, 6 burpees
3. bend row, ring push ups & goodmorning, 3×8
CF ADVANCE
1. emom 5′, 1 power clean + 1 hang squat clean
2. emom 5′, 1 snatch 2nd pull +…
CF SPORT
1. practice power snatch & snatch balance, 20′
2. A. emom 5′, 15 american swings rest 1′, & B. emom 5′, 8 t2b/15 knees to elbows
3. 3 rounds of 20 hollow rocks, 20 superman rocks
CF ADVANCE
1. dead lift 5-3-2-2-2
…
CF SPORT
1. A. strict press 5-5-5 every 1:30. B. push press 5-3-2 e2mom
2. emom 5′, 3 hang power snatch
3. do this ladder amrap in 7′ 3-3, 6-6, 9-9, 12-12, 15-15…….. wall ball 8/5kg, burpees
CF ADVANCE
1. practice snatch 20′
…
CF SPORT
1. A. back squat 5-5-3-3 B. dead lift 10-10-8-5
2. in front of the clock for 12′, 45 sec work, 15 sec rest, swings, superman hold, box jumps, L-sit.
CF ADVANCE
1. A. front squat 3-3-3 B. hang squat clean 2-2-2-2
2. for time…
CF SPORT
1. hang power clean 4-3-2-2 e2mom
2. overhead squat 10-8-6-4 e2mom
3. practice double unders
4. upper body strenth (ring push ups, ring dips, strict ring rows)
CF ADVANCE
1. A. front squat 3×2 B. back squat 3×5 C. overhe…
CF SPORT
1. A. Dead lift 5-3-2-2 e2mom B. Strict press 5-5-5-5 every 1:30
2. 4 rounds of 15 hollow rocks 15 ring rows 15 superman rocks 15 hand release push ups
CF ADVANCE
1. push press 5-3-2-2-2 e2mom
2. e2mom 8′, 2 power clean 2 split jerk…
CF SPORT
1. A. front squat 3-3-3 80% B. back squat 9-7-5
2. for time, run 1200m. or 500 single unders, then 3 rounds of 15 thrusters-15 pull ups, run 1200m. or 500 single unders.
CF ADVANCE
19:00-20-00 weightlifting
1. practice A. c…
CF SPORT
1. practice snatch 15′
2. emom 5′, 3 rep clean 2nd pull 80% of max clean
3. for time 21-15-9 reps of american swings, burpees time cap 6′, remaining time hand release push ups
CF ADVANCE
1. A. dead lift snatch grip 5-3-2-2 …
CF SPORT
1. e2mom back squat 5-5-3-3
2. emom 5′, 2 push press 85%
3. 3 rounds for time of 12 thrusters, 9 t2b, 6 pull ups
CF ADVANCE
1. A. clean 2-2-2-2, 8′ B. back squat 3-3-3-3 80% C. pistol squats (or weighted) 3×8
2. romanian…
CF SPORT
1. e2mom 8′, 5 rep front squat
2. emom 5′, 2 rep clean 2nd pull
3. As many rounds as possible in 10 min:
5 pull ups
10 push ups
15 squats
CF ADVANCE
1. practice snatch 10′
2. e2mom 8′, 1 power clean, 1 push jerk,…
CF SPORT
1. practice ring muscle up 10′
2. emom 4′ max rep strict pull ups, rest 1′ & emom 3′ kipping or 10 butterfly pull ups
3. e2mom 8′ 5-10 handstand push ups
4. 21-15-9 reps of american swings, burpees. time cap 8′
CF ADVA…
CF SPORT
warm up with med ball clean drills 5′
1. practice hang squat clean for 10′
2. emom 5′, 4 hang squat clean or power clean
3. emom 5′, 5 burpees, 10 suttle sprints 5m
4. amrap 8′, thrusters & sit ups ladder 3-6, 6-12, 9-1…
CF SPORT
1. A. strict press e2mom 5-5-5 B. Push press e2mom 3-3-3
2. for time 2 rounds of 150 single unders 50 push ups 30 wall ball 20 burpees, time cap 12′
CF ADVANCE
1. e2mom dead lift 5-3-2-2-2
2. emom 5′, 2 hang power snatch…
CF SPORT
1. e2mom back squat 5-5-5-5
2. amrap 7′, 20 sit ups, 15 american swings
3. for time 4 rounds of 10 pull ups/15 ring rows, 15 hollow rock, 15 hand release push ups, 15 superman rock
CF ADVANCE
1. power clean e2mom for 10′ 2 …
CF SPORT
1. a. max strict pull ups b. 10 ring push ups. c. 15 ring rows d. 10 dips / on the minute each one / repeat 4 times
2. in 8′ amrap, 20 sit ups, 15 swings, 10 walk over the box
CF ADVANCE
1. first 10′ mobility
2. practice sn…
CF SPORT
1. Dead lift find 3 rm in 20 min
2. 8′ amrap, 9 pull ups, 12 push ups, 15 wall ball
CF ADVANCE
1. dead lift 5-3-2-2-2 e2mom
2. emom 5′ 4 push press 75%
3. amrap 5′, 2 rings muscle ups 20 double unders
4. 4×15 t2b, 4x…
CF SPORT
1. practice clean for 15′
2. e2mom 5-5-3-3 reps front squat
3. emom 5′, 5-8 strict pull ups/10-15 strict ring rows
4. practice rope climb
CF ADVANCE
19:00-20:00 weight lifting training
warm up with hip & shoulders…
CF SPORT
warm up, 3 x 15 push ups, ring rows, hollow rocks, superman rocks
1. e2mom push press 5-5-5-5, 75%
2. for 5′, 40 sec. amrap, thrusters 30/20 kg, 20 sec. rest
rest 2′ &
3. for 5′, 40 sec. amrap wall ball, 20 sec. rest
…
CF SPORT
1. e2mom for 10′ 5 rep back squat
2. 4 rounds for time of 10 pull ups / ring rows, 10 burpees, 10 walk over the box
3. 10′ core strength
CF ADVANCE
1. practice hang power clean 15′
2. A. front squat 3 rep 80% every 2′ x …
CF SPORT
1. hip mobility 10′
2. find 5 rm of back squat in 20′
3. amrap 8′, do this ladder, push press & burpees over bar, 1-1, 2-2, 3-3, 4-4……
CF ADVANCE
1. A. e2mom back squat, 7-5-3-2-2 B. e2mom dead lift 7-5-3-…
CF SPORT
1. practice snatch – (snatch balance, muscle snatch, hang power or hang squat snatch) 3 x 4-5 all
2. tabata! (push ups – sit ups – pull ups – squats) 8 sets each, 20” work, 10” rest. No rest between exercises
CF ADVANCE
1. s…
CF SPORT
1. A. strict shoulders press 5 x 5 , every 2′.
2. every 3′ for 9′, 25 strict ring pows, 25 hand release push ups
3. 7′ amrap, 7 burpees, 14 american swings, 21 air squats 20/12kg
CF ADVANCE
1. jerk 3-3-3-3 70% of max push …
CF SPORT
1. A. back squat 7-5-3-3 B. lunges 4×8
2. for time 3 rounds of 15 wall ball, 15 knees to elbows
3. strict pull ups 3 x max rep, ring dips 3 x max rep
CF ADVANCE
1. e2mom 5-3-2-2 reps of clean 2nd pull
2. e2mom for 8′, 1…
CF SPORT
1. Practice clean 15′
2. Emom 5′, 5 thrusters, 10 hand released push-ups
3. Amrap 10′, 7 chest pull ups, 7 burpees, 14 sit ups.
CF ADVANCE
1. Practice snatch 20′
2. Emom 5′, 5 hang power snatch 35kg, 5 burpees over bar…
CF SPORT
1. warm up 4 rounds of 15 ring rows, 15 push press, 15 hollow rock, 15 superman rock, 15 ohs with a plastic bar
2. in teams of 2 persons, 30 hang power clean, 40 push press, 50 front squats, 60 dead lift, 70 burpees, 80 wall ball, 9…
CF SPORT
1. A. Strict press 5-5-5-5 B. Push press 3-3-3-3, (both every 2 minutes)
2. 21-15-9 reps of wall ball, burpees, hand release push ups. Time cap 10′
CF ADVANCE
1. e2mom for 10′ 2 hang power clean + 2 hang squat clean
2. e2mo…
CF SPORT
1. e2mom 5-5-3-3 rep dead lift snatch grip
2. emom 5′, 15 american swings
3. amrap 8′, 10 thrusters 30kg, 10 t2b/k2e
CF ADVANCE
1. front squat, find 4rm in 15 ‘
2. e2mom for 8′, 15 reps ohs 40/25kg
3. emom 4’, 15 amer…
CF SPORT
1. for time ladder , 1 pull up – 1 push up, 2 pull up – 2 push up…….10pull up – 10 push up, 9 pull up – 9 push up……..1 pull up – 1 push up
2. 4 rounds for time of 10 burpees over box, 20 overhead squat 20/15kg
CF ADVANCE
…
CF SPORT
1. e2mom for 10′, 8 reps back squat
2. 5 rounds for time of 10 wall ball, 20 sit ups
CF ADVANCE
1. practice hang power snatch for 15′
2. e2mom for 8′, 10 rep back squat
3. 8′ amrap, 7 hang power snatch, 11 burpees over box.
CF SPORT
1. e2mom for 10′ 5 dead lift 75%
2. in 15′, 5 rounds for time, 10 walk over the box, 5 hang power clean & jerk, in the remaining time amrap ”cindy” (5 pull ups-10 push ups-15 air squats)
CF ADVANCE
1. A. clean 1 & 2 …
CF SPORT
1. push press 3-3-3-3
2. amrap 5′, 16 american swings, 8 pull ups, 2 wall climb
3. 3 rounds for time, 10 burpees over bar, 10 thrusters
CF ADVANCE
1. A. ohs 5-5-5-5, B. snatch balance 3-3-3 C. back press 3-3-3
2. for ti…
CF SPORT
1. e2mom for 8′, 4 hang power clean
2. for time 21-15-9 reps of wall ball – burpees – push ups, time cap 8′
3. 3 rounds of 40 sit ups, 30 russian swings, 20 back extensions
CF ADVANCE 20:00-21:00
1. e2mom for 10′, 3 reps pu…
CF SPORT
1. e2mom back squat 5-5-5-5
2. amrap 5′, 15 ring rows 15push ups 15 american swings
3. amrap 8′ 3 thrusters-3 t2b, 6 thruster-6 t2b, 9 thruster-9 t2b, 12 thruster-12 t2b, ……………(bar 30/20kg)
CF ADVANCE
1. e2mom for…
All groups
1. e3mom for 12′ 10 snatch grip dead lift + 10 strict pull ups.
2. emom for 6′, 5 burpees 7 push-ups 9 air squats
3. 150/100 walls ball for time, time cap 5′ remaining time american swings
CF SPORT
1. e2mom 10′, 5 hang power clean & jerk
2. emom 6′, 1′ amrap kettlebell push press left hand, 2′ amrap kettlebell push press right hand……… no rest between, the one hand rests while the other works.
3. in teams of two fo…
CF SPORT
1. e2mom 10′, 5 front squats
2. Amrap 10′, 9 pull ups 12 push ups 15 thrusters 25-15kg
3. 3*10 of A. Good morning B. Romanian dead lift C. Strict t2b
CF ADVANCE
1. 4-4-4 strict press, 3-3-3 push press, 2-2-2 push jerk
2…
CF SPORT
1. practice power snatch 20′
2. for time 4 rounds of 20 american swings 30 sit ups time cap 10′
CF ADVANCE
1. e2mom 3 hang squat clean
2. amrap 8′ 4 power clean, 4 wall climb, 4 strict pull ups
3. emom 6′, 8 hollow rock …
CF SPORT
1. dead lift 5-5-5-5
2. emom 5′, 8 wall ball 8 burpees
3. Amrap 8′, 5 push press 10 dead lift, 6 push press 11 dead lift, ladder add 1 rep.
CF ADVANCE
1. e2mom for 10′ 2 hang power snatch 2 hang squat snatch
2. ohs 5-5-5…
SPORT
1. practice clean 15′
2. in 5′ complete 60 sit ups, 40 hand release push ups, remaining time thrusters 30/20kg
3. emom 5′, 10 sattle sprints 5m, 5 burpees, add 1 burpee every minute
ADVANCE
1. thruster 7-5-3-2-1
2. in 5′ co…
CF SPORT
1. in teams of two, amrap 11′, one does 20 suttle sprints 5m 15 swings 10 goblet squats, the other does burpees, Count burpees
2. For time immediately after amrap same team
75 push press 75 sdlhp 75 hang power clean
CF ADVAN…
CF SPORT
1. emom 5′ 5 hang power clean and jerk
2. Amrap 5′ 2 pull ups 2 push-ups, 4 pull ups 4 push-ups, 6 pull ups 6 push-ups, 8 pull ups 8 push-ups…………
3. every 3′ perform for 9′
15 thrusters 30kg & 15 burpees
CF ADV…
CF SPORT
1. every 2′ 5 reps dead lift, for 4 sets, add weight after every set
2. every 2′, for 8′, 2 front squats, 2 thrusters, 2 push press
3. amrap 8′, 12 sit ups, 12 jump squats, 12 superman rocks
CF ADVANCE
1. hang Power snatch…
CF SPORT
1. practice power snatch for 15′
2. for time, 2 rounds of 40 push ups, 30 wall ball, 20 swings, 10 strict pull ups, time cap 10′
3. 100 sit ups for time, time cap 4,30”
CF ADVANCE
1. emom 5′, 2 power clean
2. every 2′ …
CF SPORT
1. every 2′, 5 front squat for 10′
2. emom 5′, 5 strict pull ups or weighted
3. amrap 8′, 10 thrusters, 10 burpees
4. emom 10′, 1′ plank, 2′ 15 superman rock, 3′ plank,……10′ 15 superman rock.
CF ADVANCED
1. front squ…
CrossFit Sport
1. practice kettlebell snatch & long cycle (clean & jerk)’
2. for time
50 american swings
40 pull ups
30 kettlebell clean & jerk each
20 snatch each
10 turkish get up each
CrossFit Advanced
1. bench press 5×5
…
CrossFit Sport
1. every 2′ 3 rep hang power snatch
2. every 2′ 10 rep front squat / no rest between 1 & 2 same weight
3. core training l-sit, plank, side plank, superman hold.
CrossFit Advanced
1. Back squat 5×5
2. front squat 3×5
3….
CrossFit Sport
1. every 2′ 20 rep push press 30/20kg for 10′.
rest 2′
2. emom 6′,6 swings, 6 burpees, 6 push ups.
rest 3′
3. amrap 6′, 4 hang power clean, 8 pull ups, 4 purpees over bar
CrossFit Advanced
8-9 strength & 9-10 ENDURANCE
CrossFit Sport
1. dead lift snatch grip 4-4-4-4
2. for time 4 rounds of 20 wall ball & 20k2e, after each round perform 2 rounds of chelsea.
CrossFit Advanced
1. fitness 1st event 5′ amrap
2. 3′ rest and 5 rounds for time of 15 t2b, 30 d…
CrossFit Sport
1. e2mom 12 thrusters for 10′
2. amrap 6′, 15 american swings, 10 burpees
3. emom 5′, 3 wall climb
4. 50 burpees for time
CrossFit Advanced
1. every 3′, 10 thrusters 40/20, 10 burpees over bar x5 rounds
2. amrap 8′, 15 wa…
CrossFit Sport
1. Practice snatch for 20′
2. Amrap 10′
5 hang power snatch 7 pull ups 9 burpees over bar
3. 100 sit ups for time
CrossFit Advanced
1. 1’amrap dead lift 60kg
1’amrap wall ball 8/5kg
1’amrap facing bar burpees
1′ rest
…
CrossFit Sport
1. practice clean for 20′
2. for time
80 air squats
60 burpees
40 pull ups
20 power clean
10 wall climb
time cap 15′
CrossFit Advanced
1. every 2′ for 10′, 5 hang power snatch
2. every 4′ complete 15 burpees & 15 …
CrossFit Sport
1. push press, every 2′, 5 reps 75%
2. dead lift, every 2′, 10 reps 55-60%
3. 8 rounds of 20 sit ups, 50 single unders
CrossFit Advanced
endurance 8:45
CrossFit Sport
1. every 2′ for 10′, 5 reps front squat 75%
2. emom 5′, 10 kipping pull ups
3. amrap 8′, 10 push ups, 15 american swings, 20 air squats.
CrossFit Advanced
1. every 2′ for 10′, 1 hang power clean, 2 hang squat clean, 1 push …
CrossFit Sport
for time
100 single under
15-12-9-6 reps of thrusters 30/20kg, knees to elbows
100 single under
15-12-9-6 reps of wall ball, burpees
100 single unders
time cap 17′
CrossFit Advanced
50 double under
21-15-9 reps of thru…
CrossFit Sport
1. amrap 8′, 10 push press-10 pull ups, 12 push press-12 pull ups, 14 push press-14 pull ups, 16 push press-16 pull ups………….(bar 30/20kg)
2. 5 rounds of 100 single unders, 30 air squats, 20 sit ups.
CrossFit Advanced
1…
CrossFit Sport
1. every 2′ for 10′, 4 reps front squat
2. for time
10 power clean
20 walk over the box
30 dead lift
40 t2b/knees to elbows
50 d.u/150 s.u.
40 t2b/knees to elbows
30 dead lift
20 walk over the box
10 power clean
time cap…
CrossFit Sport
warm up 50 burpees
1. every 2′ for 10′, 3 hang power clean
2. emom 6′, 5 burpees, 10 swings 20/12kg
3. half Chelsea, 15′ of 5 pull ups, 10 push ups, 15 squats on the minute
CrossFit Advanced
warm up 200 double unders
1. p…
CrossFit Sport
1. every 2′ perform 1 max rep set of strict press, repeat 5 times
2. for time 21-15-9, wall ball, t2b/knees to elbows
3. 4 rounds of 10 walk over the box, 30m. overhead lunges 10/5kg
CrossFit Advanced
1. emom 5′ 10 kipping …
CrossFit Sport
1. emom 5′, 3 power clean+3 push press
2. amrap 7′, 7 t2b/knees to elbows, 7 sdlhp 20/12kg k.b., 7 ohs 20/15kg
3. 5*max hold L-sit, 5*20 back extensions
CrossFit Advanced
1. Every 1:30” 8 reps power snatch, repeat 4 times….
CrossFit Sport
1. Dead lift 5-5-5-5
2. amrap 6′ 10 wall ball 10 American swings
3. 3 rounds for time of 15 pull ups/25 ring rows, 50 single under
CrossFit Advanced
1. amrap 5′ 1 wall climb, 5 burpee pull ups
2. 5 rounds of 10 burpees, 1…
CrossFit Sport
1. practice strict rings muscle up 15′
2. 5 rounds for time of
10 burpees, 10 t2b/knees to elbows, time cap 9′, remaining time amrap swings 20/12kg.
CrossFit Advanced
Gymnastics 8-9 (box Yfanet)
Endurance* 9-10 (box Kalamari…
CrossFit Sport
1. practice power clean 10′
2. emom 5′, 5 hang power clean, 5 strict pull ups,
3. emom 8′, 1′ 10 thrusters, 2′ 12 wall ball, 3′ 10 thrusters, 4′ 12 wall ball, 5′ 10 thrusters………………………
CrossFit Advanced
1. in…
CrossFit Sport
1. every 2′ for 10′, 10 reps back squat (50% of 1 max rep)
2. 15-12-9-6 reps of knees 2 elbows, berpees, push press
3. 100 sit ups
CrossFit Advanced
1. every 2′ for 8′, 2 hang power clean+2 push press (60% of max power clean…
1. practice kipping pull ups or butterfly 10′
2. in front of the clock for 14 minutes
0-2′ max rep pull ups,
2′-3′ rest,
3′-5′ max rep burpees,
5′-6′ rest
6′-8′ max rep thrusters, sport 30kg/20, competition 40/25kg,
8′-9′ rest
9′-11’max re…
CrossFit Sport
1. dead lift snatch grip 5×5,
2. emom 8′, 1′ 15 american swings, 2′ 13 burpees, 3′ 15 am. swings……
3. emom 10′, 1′ L-sit, 2′ 1 leglees rope climb, 3′ L-sit……….
CrossFit Advanced
1. practice clean & jerk, power sna…
CrossFit Sport
1. amrap 1′ push press 35kg, 1′ rest, repeat 4 rounds
2. emom 5′, max rep strict pull ups, count worst set
3. emom 8′, 12-15 thrusters 20/15kg
4. 3 rounds of 15 ring push ups, 25 back extensions, 1 legless rope climb
CrossFit A…
CrossFit Sport
1. emom 5′, 1 power clean+4 front squat
2. amrap 12′, 15 wall ball, 12 swings, 9 pull ups
3. 3 rounds for time of 50 double unders/150 s.u., 35 sit ups
CrossFit Advanced
1. back squat 5 reps 75%, every 2′ for 10′
2. emom 5′, 1…
1. every 2′ for 10′, 8 reps 60% back squat+8 t2b
2. amrap 10′, 12 thrusters 30/20kg, 9 burpees over bar, 6 pull ups
3. 3 rounds for time of 25 sit ups, 25 back extensions, 25 push ups.
CrossFit Sport
For time 120 double unders/300 single unders,
100 squats,
80 push ups,
60 lunges each leg 10/5kg overhead,
40 push press 35/20kg,
25 strict pull ups with 10kg vest if necessary
Μην ξεχνάτε gymnastics με Μιχάλη στην Υφανέ…
CrossFit Sport
1. emom 5′, 5 dead lift 75%
2. amrap 8′, 10 wall bal, 10 t2b
3. emom 10′, 1′ 15 hollow rock, 2′ 15 superman rock,…………
CrossFit Advanced
1. every 2′ for 10′ perform, 10 burpees+1 power clean+1 squat clean+1 push press
2…