WOD

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

kb twist

kb pass through

strength (18min)

turkish get ups

work up to a heavy turkish get up

back off set

5 rounds

1 turkish get up + 5 kb windmill left side

1 turkish get up + 5 kb windmill rihgt side@75%

metcon (16min)

emom x 16

1. 12 kb high pulls 32/24

2. 40 double unders

3. 12 alt kb goblet lunges 32/24

4. 12 toes to bars

cale 20/12, 45sec double under practice, single unders (x2), straight leg raises

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell turkish sit ups

strength (20min)

deficit deadlift (8cm)

every 2:30min x 5

5 reps @75% of 1rm deadlift

metcon (13min)

21-15-9 reps

for time

hang power cleans 50/35

box jump overs 60/50

shoulder to overhead 50/35

burpees over barsit ups

scale 35/25

warm up
3 sets

45sec on/15sec off

bike/row/ski

sumo squat stretch/handwalk+push up/down dog+seal

‍prehab
3 sets

30sec on/10sec off

top of push up hold

plank ups

‍conditioning
every 5min x 15

a) 30 box jump over 60/50

25/18cal bike

b) 20 burpees over rower

28/20cal row

c) 5 wall walks

15 air squats

28/20cal ski

warm up (6min)

3 sets

45sec on/15sec off

ski/bike

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

db pass through

metcon (42min)

teams of two

amrap 20min

6-12-18-24-30-36-etc reps

ski (cal)

alt db snatches 22,5/15

box jumps 60/50

push ups

2min rest

amrap 20min

6-12-18-24-30-36-etc reps

bike (cal)

single arm db thruster 22,5/15

pull ups

burpees over db

scale 15/10, kneeling push ups, jumping pulls ups

warm up (6min)

2 sets

45sec on/15sec off

bike/ski

samson stretch/handwalk + push ups

prehab (5min)

3 sets

30sec on/10sec off

top of press hold @unloaded bar

kb pass through

strength (20min)

every 90sec x 10

1 shoulder press + 3 push press @90% of 1rm shoulder press

metcon (12min)

e2mom x 6

alt b/w a)&b)

a) 18/13cal bike

10 kb swings 32/24

b) 20/15cal ski

10 single arm kb shoulder to overhead 32/24

scale 20/12

warm up (6min)

dynamisches warm up

prehab (5min)

3 sets

30sec on/10sec off

medball plank

medball twist

strength (20min)

work up to a heavy complex

squat clean + hang squat clean

back off set

every 20sec x 15

1 squat clean @75% of 1rm complex

metcon (15min)

amrap 15min

25 wall balls 9/6

20 sit ups

5 hang power cleans 50/35

scale 6/4, 35/25

warm up (6min)

3 sets

45sec on/15sec off

row

sumo squat stretch/lateral squat stretch/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

top of press hold @unloaded bar

strength (15min)

work up to a heavy overhead squat

metcon (15min)

GTD Finale Event 2

for time

21 toes to bar

21/15cal row

12 snatches 50/35

21 toes to bar

21/15cal row

9 snatches 60/40

21 toes to bar

21/15cal row

6 snatches 70/50

scale knee raises, 40/25, 45/30, 50/35

warm up (6min)

2 sets

45sec on/15sec off

rope jumps

row

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

barbell good morning @unloaded bar

barbell hollow hold

strength (20min)

deadlift

every 2min x 6

5 reps @85%

4 reps @88%

3 reps @90%

3x2 reps @93%

metcon (12min)

GTD Finale Event 4

for time

500/400m row

1min rest

5 Rounds

20 double unders

10/8cal row

5 burpees over erg

scale single under (x2)

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/handwalk + push ups

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

tuck sit hang

strength (22min)

frontsquats

emom x 5

3 frontsquats @76%

1min rest

emom x 5

2 frontsquats @80%

1min rest

emom x 5

1 frontsquat @87%

metcon (12min)

GTD Finale Event 1

10 rounds

for time

3 bar muscle ups

7 single arm kb cluster 24/16

scale jumping BMU, burpee pull ups, burpee to target

‍

warm up
3 sets

45sec on/15sec off

bike/ski/row

instep stretch+rotation/handwalk+push up/sumo squat stretch

‍prehab
3 sets

30sec on/10sec off

plank ups

hollow hold

‍conditioning

‍every 9min x 6

a) 21-15-9

cal bike

double db box step overs 22,5/15

b) 21-15-12-9

cal ski

kb swings 24/16

c) 21-15-12-9

cal row

wall balls 9/6

*3 burpees b/w sets

warm up (6min)

3 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

nose to wall handstand hold

metcon (40min)

teams of two

for time

buy in

100 burpees over bar

into

8 rounds

12 power cleans 50/35

8 wall walks

into

8 rounds

12 thruster 50/35

12 toes to bar

into

8 rounds

12 overhead squats 50/35

16 kipping handstand push ups

into

cash out

100 box jump overs 60/50

scale 40/30, knee raises, hand release push ups

warm up (6min)

2 sets

45sec on/15sec off

ski/bike

samson stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (20min)

every 90sec x 10

complex

snatch pull + below the knee hang power snatch + hang squat snatch @80% of 1rm power snatch

metcon (16min)

emom x 16

1. 12/9cal bike

2.10 sumo deadlift high pulls 50/35

3. 12/9cal ski

4. 10 shoulder to overhead 50/35

scale 40/30

warm up (6min)

3 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

medball top of push up hold

bottom of medball hold with medball

strength (20min)

backsquats

work up to a heavy 5rm

back off set

every 2min x 4

3 reps @5rm

metcon (10min)

amrap 10min

8 burpee box jump overs 60/50

12 medball cleans 9/6

scale 6/4

warm up (6min)

3 sets

45sec on/15sec off

row

instep strech + rotation/twisted cross/dynamic bridge

prehab (4min)

tabata

hollow hold/arch hold

strength (10min)

for quality

10-8-6-4-2 reps

strict pull ups

strict ring dips

scale banded pull ups, seated pull ups, banded ring dips

metcon (25min)

for time

100/75cal row

80 alt db snatches 22,5/15

60 toes to bar

40 alt single arm db devils press 22,5/15

20 bar muscle ups

scale 15/10, burpee pull ups, burpee to target

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

db hollow hold

strength (20min)

work up to a heavy push jerk

back off set

every 90sec x 5

4 push jerks @80%

metcon (15min)

8 rounds

for time

8 frontsquats 60/45

16 weighted sit ups 20/15

scale 45/30, 15/10

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

barbell good mornings

metcon (25min)

benchmark

"Zimmermann"

amrap 25min

11 chest to bar pull ups

2 deadlfits 140/100

10 handstand push ups

scale pull ups, jumping pull ups, ring rows, elevated handstand push ups, box supported hspu, hand release push ups

warm up
3 sets

45sec on/15sec off

bike/row/ski/rope jumps

sumo squat stretch/instep stretch+rotation/handwalk+push up/twisted cross

‍prehab
tabata

hollow hold

arch hold

‍conditioning

‍every 5 min x 20

a)25/18cal bike

20 a-jumps

b)25/18cal row

20 double db box step ups 22,5/15

c)25/18cal ski

5 wall walks

d) 60 double unders

10 burpee pull ups

warm up (6min)

3 sets

45sec on/15sec off

ski/row/step ups

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

tabata hollow hold/arch hold

metcon (40min)

teams of two

for time

10 round

YGIG

"cindy"

5 pull ups

10 push ups

15 squats

into

2000/1800/1600m ski

into

10 rounds

YGIG

4 double db hang power snatches 22,5/15

6 alt double db frontrack lunges 22,5/15

8 box jump overs 60/50

into

2000/1800/1600m row

into

10 rounds

YGIG

4 double db burpees 22,5/15

6 double db thruster 22,5/15

12 sit ups

scale 15/10, jumping pull ups, ring rows

"unity challenge"

Event 1

for time

21-18-15-9 reps

deadlifts

60/45-80/55-100/70-120/90

9-15-18-21

burpees over bar

Event 2

for max distance

for max reps

amrap 10min

max distance ski

max reps

4 alt single arm db devils press 22,5/15

4 single arm db thruster 22,5/15

8 toes to bar/knee raises

Event 3

within 8min

1rm snatch complex (2 Athleten)


power snatch + hang power snatch + overhead squat

1rm clean complex (2 Athleten)

power clean + hang power clean + frontsquat

Event 4

two athletes always work together

4 rounds

YGIG

for time

3 synch wall walks

6 synch box jumps 60/50

9 partner wall balls 9/6

into

400m weighted run 20/15

Finale

for time

Athlete 1&2

30-20-10

cal row
‍pull up

3-2-1 lanes (7m)

single arm synch overhead walking lunges 22,5/15

Athlete 3&4

60cal row
‍

‍pull ups

6 lanes (7m)

single arm synch overhead walking lunges 22,5/15

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

medball plank hold

medball twist

strength (20min

)work up to a heavy clean complex

power clean + frontquat + hang squat clean

back off set

every 45sec x 8

power clean + frontsquat @80%

metcon (10min)

benchmark

"Karen"

150 wall balls 9/6

warm up (6min)

3 sets

45sec on/15sec off

row

sumo squat stretch/samson stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

rower bike ups

wall squats with 2sec pause in bottom

strength (20min)

frontsquats

every 90sec x 10

1 reps + 1 1/4 reps @82%

metcon (16min)

4 sets

for total reps

3min on/1:30min off

15/11cal row

10 toes to bar

15/11

cal row

max burpee to target in remaining time

scale knee raises

warm up (6min)

3 sets

45sec on/15sec off

step ups

samson stretch/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

double db top of push up hold

double db bottom of push up hold

strength (20min)

benchpress

every 2min x 8

3 reps @83%

8 alt db renegade row in push up pos @ahap

metcon (16min)

6 rounds

4 wall walks

8 double db push jerks 22,5/15

12 double db step overs 22,5/15

scale 15/10

warm up
3 sets

45sec on/15 sec off

ski/bike/row

sumo squat stretch/instep stretch+rotation/handwalk+push up

‍prehab
3sets

30sec on/10sec off

hollow holdarch hold

‍conditioning
every 12min x6

a) 40 wall balls 9/6

40/30cal ski

30 burpee to target

30/22cal ski

b) 30 kb swings 32/24

30/22cal bike

20 kb goblet box step ups 32/24

20/15cal bike

c) 40 db sit ups 22,5/15

40/30cal row

30 hand release push ups

30/22cal row

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

plate hollow hold

tuck sit hang

metcon (45min)

teams of two

for time

6-12-18-24-30 reps

deadlifts 100/70

plate turkish sit ups 15/10

burpees on plate

into4-8-12-16-20 reps

frontsquats 70/50

toes to bar

burpee over bar

into2-4-6-8-10 reps

power cleans 60/45

wall walks

burpee pull ups

scale less weight, knee raises, burpee to target, burpee jumping pull ups

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

bottom of squat hold with kb

tuck sit hang

strength (16min)

backsquat

every 2min x 6

5 reps @78%

metcon (20min)

benchmark "Nate"

amrap 20min

2 ring muscle ups

4 handstand push ups

8 swings 32/24

scale BMU, chest to bar, pull ups, burpee to target, elevated hspu, hand release push ups, 20/12

warm up (6min)

2 sets

45sec on/15sec off

ski/bike

instep stretch + rotation/handwalk + push ups

‍

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (20min)

power snatches

work up to a heavy complex

snatch pull + power snatch + hang squat snatch

back off set

emom x 5

power snatch + hang squat snatch @90%

metcon (17min)

amrap 8min

12/9cal bike

6 double db hang power snatches 22,5/15

1min rest

amrap 8min

12/9cal ski

12 sit ups

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell top of press hold @unloaded bar

barbell turkish sit ups

strength (18min)

shoulder press

5 sets

2-2-2 reps @78% of 1rm shoulder press

10sec rest b/w reps

2min rest b/w sets

metcon (18min)

5 rounds

for time

24 squats

16 burpees over bar

8 shoulder to overhead 70/50

4 thruster 70/50

scale 45/30

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotatiton/handwalk + push up/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

medball top of push up hold

rower pike ups

strength/gymnastic (20min)

every 3min x 5

2 pull overs

4 chest to bar

6 pull ups

8 toes to bar

scale pull ups, jumping pull overs, ring rows, straight leg raises

metcon (16min)

emom x 16

1. 12/9cal row

2. 20 wall balls 9/6

3. 10 burpee box jump overs 60/50

4. rest

scale 6/4

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/samson stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

barbell good monings @unloaded bar

barbell turkish sit ups

strength (20min)

deadlift8 reps @55%

6 reps @65%

4 reps @75%

3 reps @85%

3 reps @90%

5 reps @80%

max reps @60%

2-3min rest b/w sets

metcon (10min)

amrap 10min

20 double unders

10 alt db snatches 22,5/15

10 alt single arm db overhead lunges 22,5/15

scale 15/10, single unders (x2)

warm up
200m run

into

3 sets

45sec on/15 sec off

ski/bike/row

lateral squat stretch/sumo squat stretch/instep stretch+rotation

‍prehab
tabata

hollow hold

hollow rocks

‍conditioning (72min)
9 sets

6min on/2min off

a) 800/600m ski

20 swings 32/24

max distance ski in remaining time

b) 1600/1200m bike10 sandbag squats 45/30

max distance bike in remaining time

c) 800/600m row

200m run

max distance row in remaining time

warm up (8min)

4 sets

45sec on/15sec off

ski/bike

instep stretch + rotation/down dogh & seal

twisted cross/samson stretch

prehab (4min)

tabata hollow hold

arch hold

metcon (45min)

teams of two

for time

100/75cal ski/bike

100 wall balls 9/6

100 box jump overs 60/50

100 push ups

100 alt db snatches 22,5/15

100/75cal bike/ski

scale kneeling push ups, 6/4, 15/10

warm up (6min)

3 sets

45sec on/15sec off

down ups

instrep stretch + rotation/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

tuck sit hang

strength (15min)

work up to a heavy complex snatch balance + overhead squat

metcon (7min)

Deutschland Showdown Qualifier 24.4

deadlifts for workload

RX

6000/4800kg

each time you break/rest

you have to do 5 toes to bar

Advanced

5000/4000kg

eacht time you break/rest

you have to do 5 toes to bar

Regular/Teens 16-17

4000/3200kg

each time you break/rest

you have to do 5 single leg toes to bar

scaled

2000/1600kg

each time you break/rest

you have to do 5 knee raises

warm up (6min)

3 sets

45sec on/15sec off

row/bike/down ups

samson stretch/instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

kb pass through

strength/functional (15min)

4 sets

8/8 single arm kb half kneeling shoulder press @ahap

4 alt kb turkish get ups @ahap

12 kb twist @ahap

2min rest

metcon (20min)

5 rounds

for total reps

2min on/2min off

25/18cal row

max cal bike in remaining time

warm up (6min)

3 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

barbell turkish sit ups

strength (20min)

frontsquat

emom x 16

1.-6.: 3 reps @81%

7.-12.: 2 reps @85%

13.-16.: 1 rep @90%

metcon (10min)

for time

25 hang power cleans 70/50

50 frontsquas 70/50

25 hang power cleans 70/50

scale 45/30

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

handwalk/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

top of push up hold on db`s

strength (20min)

push jerk

work up to a heavy rep

back off set

emom x 6

1 rep @75% with 2sec pause in catch

metcon (12min)

amrap 12min)

12 double db burpees 22,5/15

18 sit ups

30 double unders

scale 15/10, single under (x2)

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

alt shoulder taps in push up pos

strength (15min)

work up to a heavy cluster

metcon (15min)

benchmark"Marco"

3 rounds

for time

21 pull ups

15 handstand push ups

9 thruster 60/43

scale jumping pull ups, ring rows, elevated hspu, hand release push ups, 40/30

warm up (8min)

200m run

3 sets

45sec on/15sec off

row/bike/ski

instep stretch + rotaiton/lateral squat stretch/down dog & seal

prehab (5min)

2 sets

30sec on/10sec off

side plank hold left side

side plank hold right side

marching plank

conditioning (80min)

every 5min x 16

a) 500 run

20 wall balls 9/6

b) 700/550m row

10 double db box step overs 22,5/15

c) 1800/1400m bike

10 burpees on plate

d) 700/550m ski

10 plate turkish sit ups @ahap

warm up (6min)

2 sets

45sec on/15sec off

bike/skisumo squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

tuck sit hang

metcon (42min)

teams of two

amrap 20min

12/9cal bike

6 frontsquats 50/35

6 push ups

4 double db box step overs 22,5/15

6 burpees over bar

2min rest

amrap 20min

12/9cal ski

6 shoulder to overhead 50/35

6 pull ups

4 wall walks

12 sit ups

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/lateral squat stretch/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

medball plank

medball twist

metcon (35min)

benchmark

"Morrison"

for time

50-40-30-20-10 reps

wall balls 9/6

box jumps 60/50

swings 24/16

scale 20/12

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

samson stretch/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pauss in bottom

hollow hold

strength (18min)

backsquat

5 sets

3 reps @70%

rep 1 @4 sec pause in bottom /

rep 2+3 no pause

2min rest b/w sets

metcon (13min)

Deutschland ShowdownQualifier 24.3

for time

RX

5 rounds

10 power cleans 60/40

6 frontrack lunges 60/40

8 burpees over bar

32 double unders

Advanced

5 rounds

10 power cleans 50/35

6 frontrack lunges 50/35

8 burpees over bar

32 double unders

Regular

5 rounds

10 power cleans 40/30

6 frontrack lunges 40/30

8 burpees over bar

32 double unders

scaled

5 rounds

10 power cleans 30/25

6 frontrack lunges 30/25

8 burpees over bar

64 single unders

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/handwalk + push ups/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

tuck sit hang

strength/gymnastic (20min)

every 3min x 5

3 strict mixed grip pull ups

3 nose to wall handstand push ups

3 strict mixed grip pull ups

3 strict hanstand push ups

scale3 banded/seated mixed grip pull ups

3 hand release push ups

3 banded/seated mixed grip pull ups

3 box supported handstand push ups

metcon (25min)

for time

5000m row

warm up (6min)

3 sets

45sec on/15sec off

ski

instep stretch + rotation/down dog & seal/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

kettlebell twist

strength (20min)

deadlift

3 sets

4 reps @78%

2min rest b/w sets

3 sets

3 reps @83%

2min rest b/w sets

2 sets

2 reps @88%

2min rest b/w sets

metcon (18min)

4 rounds

for total reps

3min on/3min off

10 shuttle runs (2x7m)

10 kettlebell high pulls 32/24

20 sit ups

max cal ski in remaining time

scale 20/12

warm up (6min)

3 sets

45sec on/15sec off

down ups

down dog & seal/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

tuck sit hang

strength (15min)

shoulder press

4 sets

1-1-1-1 reps @93% of 1RM

10sec rest b/w reps

2min rest b/w sets

metcon (16min)

12 rounds

for time

4 double db hang power clean & jerks 22,5/15

6 burpees over db´s

8 toes to bar

scale 15/10, knee raises

warm up
200m run

into

3 sets

45sec on/15 sec off

row/ski/bike

instep stretch+rotation/lateral squat stretch/handwalk+push up

‍prehab
3 sets

30sec on/10 sec off

tuck sit hang

tuck ups

‍conditioning (84min)
e7mom x 12

a) 1x cindy

500/400m row

1x cindy

b) 10 atl db snatches 22,5/15


20 sit ups

1400/1000m bike

20 sit ups


10 alt db snatches 22,5/15

c) 5 wall walks

500/400m ski

5 wall walks

d) 200m run

12 double db burpees 22,5/15

200m run

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

plank hold

metcon (40min)

teams of two

for time

80 power snatches 40/30

80 overhead lunges 40/30

80 burpees over bar

80 sit ups

60 overhead lunges 40/30

60 burpees over bar

60 sit ups

60 power snatches 40/30

40 burpees over bar

40 sit ups

40 power snatches 40/30

40 overhead lunges 40/30

20 sit ups20 power snatches 40/30

20 overhead lunges 40/30

20 burpees over bar

scale 30/20, frontrack lunges

warm up (6min)

3 sets

45sec on/15sec off

row

sumo squat stretch/instsep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell turkish sit ups

strength (20min)

every 3min x 5

3 deadlifts @78%

12 banded glute bridge

metcon (10min)

amrap 10min

20/15cal row

8 thruster 50/35

scale 30/20

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

double db side bends

strength (20min)

every 2min x 7

3 push press @78%

metcon (18min)

8 rounds

for time

6 double db burpee box step overs 22,5/15

12 toes to bar

scale 15/10, knee raises

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/down dog & seal/handwalk + push ups

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

barbell good mornings @unloaded bar

strenght (13min)

work up to a heavy power clean within 10min

into

amrap 3min

max power cleans @90%

metcon (15min)

benchmark

"Diane"

21-15-9 reps

for time

deadlifts 100/70

handstand push ups

scale 60/40, elevated hspu, box supported hspu

warm up (6min)

2 sets

45sec on/15sec off

step ups

down ups

samson stretch/lat stretch

prehab (4min)

tabata hollow hold/arch hold

strength/gymnastic (18min)

skill BMU

back off set

emom x 8

1-3 bar muscle ups

metcon (20min

)for time

60 box jumps 60/50

60 pull ups

60 alt lunges

40 box jumps 60/50

40 pull ups

40 alt lunges

20 box jumps 60/50

20 pull ups

20 alt lunges

rx+ weighted vest

scale jumping pull ups, ring rows

warm up (6min)

3 sets

45sec on/15sec off

bike

sumo squat stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

barbell turkish sit ups

strength (20min)

pause frontsquats

every 90sec x 10

1 pause frontsquat @80%

*5sec pause in bottom

metcon (12min)

90sec on/90sec off

4 rounds

for max reps

12/9cal bike

6 burpees over bar

max overhead squats 40/30

scale 30/20, frontsquats

warm up

‍200m run

into

3 sets

45sec on/15sec off

bike/row/ski

lateral squat stretch/handwalk/instep stretch+rotation

‍prehab

‍3 sets

30sec on/10sec off

top of push up hold

tuck ups

‍conditioning (72 min)

‍every 12min x 6

1)500/400m row

400m run

500/400m ski

20 burpee box jumps

2)400m run

1000/800m bike

500/400m row

30 x complex* 2 alt lunges + 1 airsquat

warm up (4min)

2 sets

45sec on/15sec off

bike/ski

instep stretch + rotation/down dog & seal

prehab (4min)

tabata hollow hold/arch hold

metcon (36min)

teams of two

for total reps

amrap 6min

max cal bike/ski

1min rest

amrap 12min

8 deadllifts 100/70

8 burpees over bar

8 pull ups

1min rest

amrap 6min

max cal ski/bike

1min rest

amrap 12min

8 double db box step overs 22,5/15

4 wall walks

8 double db shoulder to overhead 22,5/15

scale 70/45, jumping pull ups, ring rows, 15/10

warm up (6min)

200m run

into

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (20min)

work up to a heavy complex

power snatch + hang power snatch

back off set

every 2min x 3

3 snatch high pulls @100% of 1rm snatch

metcon (12min)

4 rounds

for time

200m run

10 double db hang power snatches 22,5/15

10 box jump overs 60/50

scale 15/10

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

sumo squat stretch/lateral squat stretch/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

hollow hold

strength (20min)

work up to a heavy backsquat

metcon (10min)

amrap 10min

40 double unders

10 thruster 35/25

scale single unders (x2), 25/15

warm up (6min)

3 sets

45sec on/15sec off

row

samson stretch/down dog & seal/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

rower pike ups

strength/functional (15min)

3 sets

16 alt single leg kb rom deadlifts @ahap

8/8 kb windmill @ahap

16 kb glute bridge @ahap

16 kb twist @ahap

metcon (20min)

for time

2000/1600m row

50 swings 24/16

50 toes toes to bar

1000/800m row

25 swings 24/16

25 toes to bar

scale 20/12, knee raises

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

top of press hold @unloaded bar

top of push up hold

strength (20min)

work up to a heavy push press

back off set

every 75sec x 5

1 pause push press + 1 push press @75%

metcon (12min)

21-15-9 reps

for time

hang power cleans 50/35

handstand push ups

*50 sit ups b/w sets

scale hand release push ups

warm up (6min)

2 sets

step ups

down ups

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

hollow holdarch hold

skill (10min)

pull ups

metcon

Fitnessbundesliega 24.3

emom x 16

1. burpee box jump overs 60/50

2. wall balls 9/6

3. *gymnastic movement

4. rest

*1.&2. pull ups

3. chest to bar pull ups

4. bar muscle ups

scale

1.&2. ring rows

3. jumping/banded pull ups

4. burpee pull ups/burpee to target

warm up (6min)

200m run

into

2 sets

45sec on/15sec off

down upsinstep stretch + rotation/twisted cross

prehab (5min)

3 sets30sec on/10sec off

barbell good mornings @unloaded bar

barbell roll outs

strength (20min)

every 3min x 5

1.-3. 10 deadlift @60%

4.-5. 5 deadlift @80%

metcon (15min)

5 rounds for time

200m run

10 shoulder to overhead 60/45

10 toes to bar

scale 45/30, knee raises

warm up (6min)

3 sets

45sec on/15sec off

bike

sumo squat stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

db pass through

strength (25min)

frontsquats

3 rounds

YGIG

2min on/2min off

20/15cal bike

max frontsquats @50% of 1rm

3min rest

emom x 5

2 reps @83%

metcon (8min)

teams of two

amrap 8min

max cal bike

*every 2min

10 synch single arm db devils press 22,5/15(start with devils press)

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/twisted cross/handwalk + push ups

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

tuck sit hang

strength/metcon

for total reps

2 rounds

2min on/1min off

1. sled push 130/90

2. ghd sit ups

3. sandbag bear hug carry 70/45

4. strict pull ups

5. öppen bar farmers carry 100/70

6. wall walks

7. double db box step ups 22,5/15

scale less weight, sit ups, banded pull ups

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength/metcon (30min)

Fitnessbundesliga 24.2

with a running clock of 11min

0:00-08:00min

for max weight

complex

2 cleans + 2 shoulder to overhead

complex

1 deadlift + 1 hang clean + 3 frontsquats

08:00-11:00min

max clean & jerks 60/40

scale 45/30

warm up

‍200m run

into

3 sets

45sec on/15sec off

bike/row/ski

sumo squat stretch/handwalk+push up/instep stretch+rotation

‍prehab

‍tabata hollow hold/arch hold

‍conditioning
amrap 15min

1000/800m row

50 burpees

max distance row in remaining time

2min rest

amrap 15min

1000/800m ski

100 sit ups

max distance ski in remaining time

2min rest

amrap 15min

2000/1600m bike

50 double db box step ups 15/10

max distance bike in remaining time

2min rest

amrap 15min

800m run

200m farmers carry 32/24

max distance run

warm up (6min)

3 sets

45sec on/15sec off

bike

sumo squat stretch/lateral squat stretch/handwalk

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

double db side bends

strength (18min)

work up to a heavy complex

snatch balance + overhead squat

back off set

every 90sec x 5

1 snatch balance + 3 overhead squats @70%

metcon (16min)

4 rounds

for total reps

2min on/2min off

25/17cal bike

max double db frontsquats in remaining time 22,5/15

scale 15/10

warm up (6min)

3 sets

45sec on/15sec off

step ups

handwalk + push ups/twisted cross/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

plank hold

strength (20min)

work up to a heavy bench press

back off set

e2mom x 5

6 reps @74%

metcon (10min)

amrap 10min

8 box jump overs 60/50

8 shoulder to overhead 50/35

16 sit ups

scale 40/30

warm up (6min)

200m run

into

2 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

nose to wall handstand hold

strength (18min)

emom x 12

1. 2 deadlifts @85%

2. 4-6 strict handstand push ups

scale elevated strict hspu, box supported hspu, pike push ups

metcon (16min)

5 rounds

for time

200m run

15 swings 32/24

10 burpees over kb

scale 20/12

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

db pass through

strength/skill

toes to barbeat swings

dynamic beat swings

straigth leg raises

alt single leg toes to bar

back off set

emom x 5

2 beat swings + 1 straigth leg raise + 2 alt single leg toes to bar + 1 toes to bar + 1 straigth leg raise

metcon (20min)

Fitnessbundesliga24.1

10 rounds

for time

15/12cal row

8 alt db snatches 22,5/15

6 toes to barscale 15/10,

knee raises

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

tuck sit hang

strength (15min)

backsquats

every 2min x 6

3 reps @83%

metcon (20min)

amrap 20min

12 power cleans 60/45

8 shouilder to overhead 60/45

20 double unders

2 pull over 2 wall walks

scale 45/30, strict pull ups, banded pull ups

warm up

200m run

into

3 sets

45sec on/15sec off

row/ski/bike

samson stretch/lateral squat stretch/handwalk+push up

prehab

3 sets

30sec on/10sec off

hollow hold

alt. single leg v-ups

conditioning

80/60-60/45-40/30 cal row

200m run b/w sets

50 box jump overs 60/50

80/60-60/45-40/30 cal ski

200m run b/w sets

50 sit ups

80/60-60/45-40/30 cal bike

200m run b/w sets

50 burpees

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/down dog & seal/dynamic bridge

prehab (4min)

tabata

plank ups

arch hold

metcon (38min)

amrap 14min

80/60cal row

60 shoulder to overhead 40/30

60 toes to bar

max burpees over bar in remaining time

2min rest

amrap 12min

60/45cal row

40 shoulder to overhead 50/35

40 pull ups

max burpees over bar in remaining time

2min rest

amrap 8min

40/30cal row

20 shoulder to overhead 60/45

10 bar muscle ups

max burpees over bar in remaining time

scale less weight, knee raises, ring rows, jumping pull ups, burpee pull ups

warm up (6min)

3 sets

45sec on/15sec off

bike/ski

handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

plate hollow hold

plate pass through

strength (15min)

every 3min x 5

4 seated shoulder press @72% of 1rm shoulder press

8 plate turkish sit ups @ahap

10 lu raises @ahap

metcon (14min)

amrap 6min

9/7cal bike

6 alt double db suitecase lunges 22,5/15

2min rest

amrap 6min

9/7cal ski

6 double db devils press 22,5/15

scale 15/10

warm up (6min)

200m run

into

2 sets

45sec on/15sec off

down ups

instep stretch + rotation/down dog & seal

prehab (4min)

tabata

hollow hold/arch hold

strength/gymnastic

skill: pull ups

beat swings

dynamic beat swings

beat swing + 1/2 pull up

pause kipping pull up/jumping pause kipping pull up

back off set

every 75sec x 8

complex 2 beat swings + 1/2 kipping pull up + 2 pull ups + 1 chest to bar pull up

metcon (18min)

for time

600m run

60 wall balls 9/6

60 sit ups

400m run

40 wall balls 9/6

40 sit ups

200m run

20 wall balls 9/6

20 sit ups

scale 6/4

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

top of ring support hold

barbell turkish sit ups

trength (18min)

work up to a heavy squat clean

metcon (12min)

benchmark

"Elizabeth"

for time

21-15-9 reps

cleans 60/43

ring dips

scale box supported dips, parallette dips, push ups, 40/30

warm up (6min)

3 sets

45sec on/15sec off

row

sumo squat stretch/down dog & seal/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

wall squats with 3sec pause in bottom

strength (20min)

frontsquat

work up to a heavy single

back off set

1min on/2min off

max reps @70%

max reps @50 %

metcon (12min)

4 rounds

for total reps

2min on/1min off

30/20cal row

max toes to bar in remaining time

scale knee raises

warm up (6min)

2 sets

45sec on/15sec off

step ups

down ups

instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

teams of two

kb side bends tuck sit hang

strength/functional (18min)

teams of two

3 sets

20m filly carry right side @ahap

20m filly carry left side @ahap

10 bent over row right side @ahap

10 bent over row left side @ahap

10 strict handstand push ups

30sec l-sit hang

metcon (15min)

6 rounds

for time

10 double kb swings 24/16

10 double kb shoulder to overhead 24/16

10 burpee box jump overs 60/50

scale 16/8

warm up
3 sets

row/bike/ski

instep stretch+rotation/handwalk+push up/lateral squat stretch

‍prehab
2 sets

30sec on/10sec off

hollow hold

rower pike ups

tuck ups

‍conditioning

‍3000/2400m row

*every 2min

10 box jumps

4min rest

6000/4800m bike

*every 2min

8 burpees

4min rest

3000/2400m ski

*every 2min

10 sit up

warm up (6min)

200m run

into

2 sets

45sec on/15sec off

row/ski

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

medball twist

tuck sit hang

metcon (30min)

for time

1000/800m row

100 thruster 40/30

1000/800m ski

100 sumo deadlift high pulls 40/30

1000m run

100 burpees over bar

scale 30/20

warm up (6min)

3 sets

45sec on/15sec off

ski

down dog & seal/twisted cross/handwalk + push up

prehab (4min

)tabata

hollow hold

top of push up hold

strength/gymnastic (18min)

skill: handstand push ups

push ups

pike push up

sbox supported handstand push ups

nose to wall handstand push up

kick up

neg handstand push ups

floor assistant kipp drill

elevated handstand push up

back off set

emom x 8

1. 5-10

hspu

2. 10 plate pass through

metcon (16min)

for total reps

4 rounds

2min on/2min off

10 shoulder to overhead 60/45

max cal ski in remaining time

scale 40/30

warm up (6min)

3 sets

45ec on/15sec off

rope jumps

sumo squat stretch/down dog & seal/hip stretch

prehab (5min)

3 sets

30sec on/10sec off

medball plank

wall squats

strength (20min)

work up to a 2rm backsquat

back off set

every 90sec x 5

2 reps @85%

metcon (12min)

10 rounds

for time

12 wall balls 9/6

24 double unders

scale 6/4, single unders (x2)

warm up (6min)

3 sets

row

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

double db side bends

strength (20min)

work up to a heavy shoulder press

back off set

emom x 5

2 shoulder press with 3sec down @77% of 1rm

metcon (15min)

5 rounds

for total reps 45sec on/15sec off

double db bench press 22,5/15

row (cal)

double db box step ups 22,5/15

scale 15/10

warm up (6min)

3 sets

45sec on/15sec off

step ups

samson stretch/instep strech + rotation/lat stretch

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

tuck sit hang

metcon (30min)

benchmark "ROY"

5 rounds

for time

15 deadlifts 100/70

20 box jumps 60/50

25 pull ups

scale 60/40, jumping pull ups, ring rows

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec

barbell turkish sit ups

tuck sit hang

strength (14min)

work up to a heavy complex

power snatch + hang squat snatch

metcon (15min)

snatch under fatique

amrap 7min

7 a-jumps

7 hang power snatches 40/30

7 handstand push ups

2min rest

amrap 7min

7 burpees over bar

7 overhead squats 40/30

7 toes to bar

scale 30/20, hand release push ups, knee raises

warm up
3 sets

45sec on/15sec off

row/bike/ski

lateral squat stretch/handwalk+push up/instep stretch+rotation

‍prehab
3 sets

30sec on/10sec off

plank hold

tuck ups

‍conditioning (60min)
for time

50 burpees 2000/1600m row

3min rest

75 box jumps 60/50

4000/3200m bike

3min rest

50 wall balls 9/6

2000/1600m ski

‍

warm up

3 sets
45sec on/15sec off


bike/ski/step ups
instep stretch + rotation/down dog & seal/twisted cross


prehab


3 sets


30sec on/10sec off

db hollow hold


db pass through

metcon

teams of two


for total reps


YGIG


amrap 14min 


12/9cal bike

8 double db box step overs 22,5/15


8 double db shoulder to overhead 22,5/15


2min rest


amrap 14min

12/9cal ski


6 double db devils press 22,5/15


12 db sit ups 22,5/15


scale 15/10

warm up (5min)

200m run

into

2 sets

45sec on/15sec off

step ups

sumo squat stretch/instep stretch + rotation

prehab (5min)

tabata hollow hold

arch holdmetcon (35min)

benchmark

"Whitten"

5 rounds

22 swings 32/24

22 box jumps @60/50

400m run

22 burpees

22 wall balls 9/6

scale 20/12, 6/4

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/samson stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell turkish sit ups

strength (18min)

deadlift

every 2min x 6

4 reps @80% of 4rm

metcon (12min)

for time

40/30cal row

20 power snatches 40/30

20 burpees over bar

20/15cal row

10 power snatches 60/45

10 burpees over bar

scale 30/20, 40/30

warm up (6min)

3 sets

45sec on/15sec off

ski

instep stretch + rotation/twisted cross/lat stretch

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

plate hollow hold

strength/gymnastic (15min

)every 3min x 5

12/9cal ski

6 plate turkish sit ups

2 pullover

6 pull ups

scale strict pull ups, jumping pullover, jumping pull ups, banded pull ups

metcon (14min)

for time

8-16-32-16-8 reps

thruster 40/30

toes to bar

scale 30/20, straight leg raises, knee raises

warm up (6min)

200m run

2 sets

45sec on/15sec off

down ups handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

barbell roll outs

strength (18min)

work up to a heavy complex 1 push press + 2 push jerks

back off set

for max reps @75% of max complex

1min on/1min off

1. max push press

2. max push jerks

metcon (12min)

4 rounds

for time

200m run

20 single arm db hang power clean & jerk 22,5/15

10 handstand push ups

scale 15/10, elevated hspu, box supported hspu, hand release push ups

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/sumo squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

kb bottom of squat hold

kb pass through

strength (20min)

frontsquats

every 90sec x 10

1. 3 reps @75%

2. 2 reps @78%

3. 3 reps @76%

4. 2 reps @80%

5. 3 reps @78%

6. 1 rep @85%

7. 2 reps @83%

8. 1 rep @88%

9. 2 reps @85%

10. 1 rep @92%

metcon (10min)

amrap 10min

2 wall walks

8 kb high pulls 32/24

8 kb goblet squats 32/24

28 double unders20/12, single unders (x2)

warm up

‍200m run

into

45sec on/15sec off

bike/ski/row

instep stretch +rotation/sumo squat stretch/handwalk+piush up

‍prehab

‍3 sets

30sec on/10sec off

hollow hold

mountain climbers

‍conditioning
200-400-800-400-200m run

12 double db box step overs 22,5/15 b/w sets

3min rest

250-500-1000-500-250m row

12 burpees over erg b/w sets

3min rest

500-1000-2000-1000-500m bike

6 wall walks b/w sets

3min rest

250-500-1000-500-250m ski

20 medball sit ups 9/6

warm up (8min)

200m run

into2 sets

45sec on/15sec off

jumping jacks

instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

medball plank

kb twist

metcon (35min)

for time

in teams of two for time

buy in 200m run

*one ahtlete with kb

one ahtlete with medball

5 rounds

20 pull ups

30 push ups

40 swings 24/16

50 wall balls 9/6

60 sit ups

cash out 200m run

*one ahtlete with kb

one ahtlete with medball

warm up (6min)

3 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch/handwalk

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

db pass throuhg

strength (20min)

backsquats

emom x 4

3 rep @83%1min rest

emom x 4

2 reps @85%

1min rest

emom x 4

1 rep @90%

metcon (15min)

for time

50-35-20 reps

alt db snatches 22,5/15

alt single arm db overhead lunges 22,5/15

30 toes to bar b/w sets

scale 15/10, frontrack lunges, lunges, knee raises

warm up (6min)

3 sets

45sec on/15sec off

ski

handwalk + push ups/twisted cross/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

hollow hold

strength/metcon (20min)

*work under fatique

push jerk

every 2:30min x 2

9/7cal ski

5 burpees

4 push jerk @70%

every 2:30min x 2

9/7cal ski

5 burpees

3 push jerk @73%

every 2:30min x 2

9/7cal ski

5 burpees

2 push jerk @78%

every 2:30min x 2

9/7cal ski

5 burpees

1 push jerk @82%

accessory (8min)

emom x 810 weighted sit ups @ahap

‍

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/handwalk + push ups/lat stretch

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

tuck sit hang

strength (16min)

deadlift work up to a heavy 4rm (TNG)

metcon (12min)

amrap 12min

12 box jumps 60/50

8 hang power cleans 60/45

4 bar muscle ups

scale 40/30, jumping bar muscle ups, chest to bar pull ups, burpee pull ups

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

handwalk + push up/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

kb hollow hold

reverse snow angels

strength/skill handstand walk

2 wall walks

10 alt nose to wall shoulder taps

10 alt backfacing shoulder taps

5min practice on the floor (with a partner)

back off set

emom x 10

1. 10-16 alt plate walks

2. 20m double kb overhead carry @ahap

metcon (20min)

10 rounds

24 double unders

12 kipping handstand push ups

8 swings 32/24

scale single unders (x2), elevated handstand push ups, hand release push ups, 20/12

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

tuck sit hang

strength (12min)

work up to a heavy cluster

metcon (12min)

benchmark "Jacky"

for time

1000m row

50 thruster 20/15

30 pull ups

scale jumping pull ups, ring rows

warm up (8min)

200m run

3 sets

bike/ski/row

instep stretch + rotation/twistetd cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

hollow hold

side plank raises/side

‍conditioning (60min)
for time

2000-1600-1200-800-400m bike

20 burpees after each set

2min rest

1000-800-600-400-200m row

20 box jumps after each set

2min rest

800-600-400-200-100m run

1 round of "Cindy" after each set

*5 pull ups

10 push ups

15 squats

warm up (6min)
200m run
into
2 rounds
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push ups
prehab (4min)
tabata
plank hold
arch hold
teams of two
metcon (30min)
for time
in teams of two
21-15-9 reps
patner deadlifts 120/90
toes to bar (YGIG)
synch burpees
into
400m run
into
100 single arm kb overhead lunges 24/16
100 hand release push ups
*every 2min
20 jumps over bar (only one athlete)
scale 90/60, knee raises, frontrack lunges, kneeling hand release push ups

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
wall squats with 2sec pause in bottom
db pass through
strength (20min)
work up to a heavy complex
power clean + hang power clean + hang squat clean
back off set (8min)
for quality @75%
21 power cleans
15 hang power cleans
9 hang squat cleans
metcon (12min)
emom x 12
1. 40 double unders
2. 6 single arm db devils press 25/17,5
3. 20 a-jumps
4. 8 alt single arm db snuster 25/17,5
scale single unders (x2), practice double unders, 15/10

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength/gymnastic (10min)
skill pistol squats
metcon (30min)
for max reps
5 rounds
3min on/3min off
12/9cal ski
4 wall walks
8 nose to wall handstand push ups
12 toes to bar
max alt pistol squats
scale box supported hspu, straigth leg raises, knee raises, feet supported pistol squats, box supported pistol squats

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
medball twist
strength (20min)
every 2:30min x 6
3 frontsquats @83%
6 double db step ups 22,5/15
metcon (15min)
4 rounds
for time
20 wall balls 9/6
20 box jumps 60/50
20 swings 24/16
20 sit ups
scale 6/4, 20/12