WOD

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

kb twist

kb pass through

strength/functional (16min)

4 rounds

4 alt turkish get ups @ahap

6/6 kb windmill @ahap

8/8 kb renegade row @ahap

rest as needed

metcon (24min)

4 rounds

20 double unders

10 kb swings 32/24

20 sit ups

1min rest

3 rounds

30 double unders

15 kb swings 32/24

30 sit ups

1min rest

2 rounds

40 double unders

20 kb swings 32/24

40 sit ups

1min rest

1 round

60 double unders

30 kb swings 32/24

60 sit ups

scale 20/12, single unders (x2)

#functionaltraining

#skillskillskill

rpe7

warm up (6min)

3 sets

45sec on/15sec off

ski

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

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell roll outs

strength (18min)

deadlift work up to a 1rm

metcon (18min)

emom x 18

1. 12 alt db snatches 30/20

2. 12 box jumps 60/50

3. 12/9cal ski

scale 15/10

#prday

#emom

#rpe7

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

plank hold

arch hold

strength (12min)

work up to a heavy thruster

metcon (18min)

benchmark

"Kalsu"

for time

100 thruster 43/30

*emom 5 burpees

scale 30/20

#benchmark

#emom

rpe8

warm up (6min)

3 sets

45sec on/15sec off

row

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

tuck sit hang

strength/gymnastic

every 3min x 5

3 strict mixed grip pull ups

6 strict handstand push ups

3 strict mixed grip pull ups

scaled banded mixed grip pull ups, box supported hspu

metcon (18min)

4 rounds

for time

500/400m row

20 overhead squats 50/35

20 sumo deadlift high pulls 50/35

scale 30/20

#gymnastic

strength

#building

rpe7

warm up
3 sets

45sec on/15sec rest

bike/ski/row

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

‍prehab
3sets

30sec on/10sec off

kb hollow hold

db pull through

‍conditioning

‍6-5-4-3-2min

a) 12/9cal bike

12 double kb lunges 24/16

b ) 15/10cal ski

15 box jumps 75/60

c) 15/10cal row

15 db sit ups 20/12,5

1min rest b/w sets

warm up (6min)

3 sets

45sec on/15sec off

ski/bike

instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell roll outs

metcon (38min)

teams of two

amrap 18min

12 power cleans 50/35

6 burpees over bar

12 frontsquats 50/35

24/18cal ski

2min rest

amrap 18min

12 shoulder to overhead 50/35

12 toes to bar

12 box jump overs 60/50

24/18cal bike

scale 40/30, knee raises

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/twisted cross

prehab (4min)

tabata side plank raises/side

strength (10min)

work up to a heavy power snatch

metcon (20min)

benchmark

"Karabel"

10 rounds

for time

3 power snatches @61/43

15 wall balls 9/6

scale 35/25, 6/4

#benchmark

#power

rpe8

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

wall squats with 2sec pause in bottom

strength (18min)

work up to a heavy 4rm backrack lunges

back off set

emom x 6

2 alt backrack lunges @80% of 4rm

metcon (15min)

3 rounds

4min on/1min off

6 shuttle runs (2x6m)

8 pull ups

10 alt lunges

12 sit ups

scale jumping pull ups

#lunges

#consistency

#inerval

rpe7

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

barbell roll outs

barbell turkish sit ups

strength (20min)

benchpress cluster

4 sets

2-2-2 reps @climbing

*start first set @72%

10sec rest b/w reps

2min rest b/w sets

metcon (14min)

amrap 14min

30 double unders

10 shoulder to overhead 60/45

10 burpees over bar

scale single unders (x2), 45/30

#upperbodypush

#cluster

#triplet

rpe8

warm up (6min)

3 sets

45sec on/15sec off

bike

samson stretch/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

double db top of push up hold

strength (20min)

frontsquat (20min)

every 2min x 8

3 frontsquats @81%

metcon (18min)

emom x 18

1. 3 wall walks

2. 6 double db devils press 22,5/15

3. 12/9cal bike

scale 15/10

#wenndiebeinchenwachsen

#buildingendurance

rpe7

warm up (6min)

3 sets

45sec on/15sec off

row

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

prehab (5min)

3 sets

30sec on/10sec off

barbell good morning @unloaded bar

tuck sit hang

strength (20min)

deadlift

every 2:30min x 6

5 reps @85%

4 reps @88%

3 reps @90%

3x 2 reps @93%

metcon (15min)

for time

60/45cal row

20 power cleans 60/45

60 toes to bar

10 power cleans 80/60

scale 45/30, knee raises, 50/35

#lowerbodypull

#powerpowerpower

rpe8-9

warm up
3sets

45sec on/15sec off

row/ski/bike

instep stretch+rotation/sumo squat stretch/samson stretch

‍prehab
3sets

30sec on/10sec off

arch rocks

plank hold

‍conditioning

‍every 4min x 18

1) 650/500m row 10 burpees over erg

2) 650/500m ski

3 wall walks

9 situps

3) 1200/1000m bike

20 a-jumps

warm up (6min)

3 sets

45aec on/15sec off

down ups

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

prehab (5min)

3 sets

30sec on/10sec off

db hollow hold

db pass through

metcon (48min)

teams of two

for time

buy in

80/60cal ski/bike

60 burpees over db

into

12 rounds

8 double db hang power cleans 22,5/15

8 double db frontsquats 22,5/15

8 double db shoulder to overhead 22,5/15

into

12 rounds

8 double db hang power snatches 22,5/15

8 double db thruster 22,5/15

8 double db def push ups 22,5/15

into

12 rounds

4 double db devils press 22,5/15

8 alt double db suitecase lunges 22,5/15

8 double db box step overs 22,5/15

into

cash out

60 burpee box jumps 60/50

80/60cal bike/ski

warm up (6min)

3 sets

45sec on/15sec off

step ups

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

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

double db side bends

strength (16min)

overhead squat

work up to a heavy 1rm

back off set

every 90sec x 4

2 overhead squats with 3sec pause in bottom @70% of heaviest lift

scale frontsquat

metcon (20min)

for time

70 wall balls 9/6

60 box jumps 60/50

50 toes to bar

40 double db box step ups 22,5/15

30 handstand push ups

20 douible db burpee box step overs 22,5/15

10 bar muscle ups

scale knee raises, 15/10, hand release push ups, burpee pull up, burpee to target

#skillday

#posiion

#chipper

rpe8

warm up (6min)

3 sets

45sec on/15sec off

row

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

prehab (5min)

3 sets

30sec on/10sec off

barbell good morinings @unloaded bar

rower pike ups

strength (20min)

emom x 12

1.-4.

3 deadlifts @climbing

start @75%

5.-8. 2 deadlifts @climbing

start @83%

9.-12. 1 deadlift @climbing

start @90%

metcon (16min)

4 rounds

for time

500/400m row

20 alt db snatches 22,5/15

scale 15/10

rx+ 30/20

#pullingstrength

#lowerbody

rpe7-8

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

plank hold

strength/gymnastic (15min)

work up to a heavy weighted pull up

back off set

emom x 6

3-4 reps @50% of max weight

scale work up to a max banded pull ups, slowest neg pull up, max chin over bar hold

metcon (12min)

benchmark

"Fran"

21-15-9 reps

for time

thruster 43/30

pull ups

scale 35/25, jumping pull ups, ring rows

#benchmark

#fran

rpe9

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 turkish sit ups

marching plank

strength (18min)

work up to a heavy 3rm banded kettlebell barbell shoulder press

back off set

every 90sec x 4

2 banded kb shoulder pess + 30sec top of press hold @85% of 3rm

metcon (16min)

amrap 16min

12 hang power cleans 50/35

12 burpees over bar

12 pull ups

12 air squats

scale 35/25, jumping pull ups

#upperbodypush

#stability

rpe7

warm up (6min)

3 sets

45sec on/15sec off

bike

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

prehab (5min)

3 sets

30sec on/10sec off

bottom of squat hold with db

nose to wall handstand hold

strength (18min)

backsquat

work up to a 1rm

metcon (18min)

3 rounds

for total reps

3min on/3min off

30/22cal bike

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

max wall walks in remaining time

scale 15/10

#building

#strong&stronger

#power

rpe9+

warm up
3 sets

45sec on/15sec off

row/bike/ski

sumo squat stretch/handwalk+push up/twisted cross

‍prehab
tabata

top of push up hold

tuck ups

‍conditioning
every 5min x 15

1.)12 swings 24/16

36/24cal row

12 swings 24/16

2.)6 burpee double jump over line

24/18cal bike

6 burpee double jump over line

3.) 12 wall balls 9/6

36/24cal ski

12 wall balls 9/6

warm up (6min)

3 sets

45sec on/15sec off

down ups

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

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

tuck sit hang

metcon (40min)

teams of two

120/90cal row

120 thruster 40/30

120 toes to bar

60/45cal row

60 hang squat cleans 40/30

60 hand release push ups

30/18cal row

30 shoulder to overhead 40/30

30 burpee pull ups

scale 30/20, knee raises, kneeling push ups, burpee to target

#teamchallenge

#teamwork

rpe7

warm up (6min)

3 sets

45sec on/15sec off

row

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

prehab (5min)

3 sets

30sec on/10sec off

barbell top of press hold @unloaded bar

double db bottom of push up hold

strength (15min)

shoulder press

work up to a 1rm

back off set

emom x 5

4 reps @78%

metcon (20min)

for time

2-4-6-8-10-8-6-4-2 reps

double db devils press 22,5/15

20/15cal row b/w sets

scale 15/10

#upperbodypush

#consistencyiskey

rpe8

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

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

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

tuck sit hang

strength (20min)

frontsquats

every 90sec x 10

2 reps @88%

metcon (16min)

emom x 16

1. 1 round "cindy"*

2. 40 double unders

3. 10 shoulder to overhead 50/35

4. 15 a-jumps @10cm

*5 pull ups

10 push ups

15 squats

scale ring rows, kneeling push ups, single unders (x2), practice double unders, 40/30

#legs

#strength

#engine

rpe7

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

tuck sit hang

barbell roll outs

strength (20min)

work up to a heavy squat snatch

back off set

every 45sec x 10

1 squat snatch @80%

metcon (14min)

amrap 14min

70 burpees over bar

50 toes to bar

max power snatches in remaining time 70/50

scale knee raises, 45/30

#power

#weightlfting

rpe8

warm up (4min)

2 sets

45sec on/15sec off

bike/ski

samson stretch/down dog & seal

prehab (4min)

tabata

hollow hold

arch hold

strength (12min)

teams of two

YGIG

3 sets

8/8 single arm db bench press

8/8 db windmill

30sec l-sit hang ´

metcon (26min)

2 rounds

for total reps

alt b/w a & b

5min on/2min off

a) 12/9cal ski

12 box jumps 60/50

12 swings 24/16

b) 12/9cal bike

12 alt kb goblet lunges 24/16

12 sit ups

scale 16/12

#functionaltraining

#endurance

rpe7

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 good mornings @unloaded bar

barbell turkish sit ups

metcon (35min)

benchmark "Holleyman"30 rounds

for time

5 wall balls 9/6

3 handstand push ups

1 power clean 100/70

scale hand release push ups. 60/45

#benchmark

#constantlyiskey

rpe8

warm up
3 sets

45sec on/15sec off

bike/ski/row

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

‍prehab
3 sets

30sec on/10sec off

top of push up hold

tuck ups

‍conditioning

‍every 3min x 24

a) 15/11cal bike

40 double unders

b) 20/15 cal ski

8 burpees on erg

c) 20/15 cal row

4 push up

8 sit ups

12 alt lunges

warm up (6min)

3 sets

45sec on/15sec off

down ups

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

prehab (5min)

3 sets

30sec on/10sec off

medball plank

db pass through

metcon (45min)

teams of two

for time

120 partner wall balls 9/6

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

120 burpees over db

60 wall walks

120 sit ups

60 synch single arm db shoulder to overhead 22,5/15

120 pull ups

scale 15/10, jumping pull ups, ring rows

#teamwod

#fun

rpe7

warm up (4min)

2 sets

45sec on/15sec off

step ups

samson stretch/instep stretch + rotation

metcon (65min)

benchmark "chad"

for time

1000 step ups 20/15

scale without weight

#benchmark

#heroworkout

rpe8

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

samson stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

db bottom of squat hold

db pass through

strength/skill (20min)

pistol squats

back off set

every 2min x 6

10 alt pistol squats

20 double unders

scale feet supported pistol squats, box supported pistol squats, candle stick into pistol,double under practice

metcon (12min)

amrap 12min

8 alt db snatches 25/17,5

8 alt single arm db overhead lunges 25/17,5

8 toes to bar

scale 15/10, knee raises

#skillday

#practicepracticepractice

rpe7-8

warm up (6min)

3 sets

45sec on/15sec off

step ups

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

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

nose to wall handstand hold

strength (18min)

4 sets

5 banded deficit (10cm) deadlifts @60% of 1rm deadlift

10 banded hamstring curls @ahap

2min rest

metcon (15min)

4 rounds for time

16 handstand push ups

12 deadlifts 100/70

8 double db box step overs 22,5/15

scale hand release push, 60/45, 15/10

#pulliingstrength

rpe8+

warm up (6min)

3 sets

45sec on/15sec off

ski

samson stretch/down dog & seal/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

top of press hold

hollow hold

strength (20min)

work up to a heavy complex

1 push press +

2 push jerks

back off set

emom x 5

2 push jerk @90% of heaviest complex

metcon (20min)

for total reps

5 rounds

2min on/2min off

12/9cal ski

8 double db hang power snatch 22,5/15

max bar muscle ups in remaining time

scale 15/10,jumping bar muscle ups, chest to bar pull ups, pull ups

burpee to target

#upperbodypush

#intervals

#consistent

rpe9+

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

barbell turkish sit ups

barbell roll out

strength (15min)

work up to a heavy clean complex

power clean + hang squat clean + frontsquat

metcon (20min)

for time

10 power cleans + 1 frontsquat 60/45

5 burpees over bar

9 power cleans + 2 frontsquat 60/45

5 burpees over bar

8 power cleans + 3 frontsquat 60/45

5 burpees over bar

7 power cleans + 4 frontsquat 60/45

5 burpees over bar

6 power cleans + 5 frontsquat 60/45

5 burpees over bar

5 power cleans + 6 frontsquat 60/45

5 burpees over bar

4 power cleans + 7 frontsquat 60/45

5 burpees over bar

3 power cleans + 8 frontsquat 60/45

5 burpees over bar

2 power cleans + 9 frontsquat 60/45

5 burpees over bar

1 power cleans + 10 frontsquat 60/45

5 burpees over bar

scale 45/30

#weightlifting

#strength

#power

rpe8

warm up
3 sets

45sec on/15 sec off

bike/row/ski

instep stretch+rotation/lateral squat stretch/samson stretch

‍prehab
3 sets

30sec on/10sec off

nose to wall handstand hold

hollow hold

‍conditioning

‍every 6min x 12

a)25/18cal bike

10 burpee box jump overs

15/11cal bike

b)30/22cal row

20 medball situps 9/6

20/15cal row

c)25/18cal ski

6 wall walks

15/11cal ski

warm up (6min)

3 sets

45sec on/15sec off

bike/ski/row

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

prehab (5min)

3 sets

30sec on/10sec off

side plank hold left side

side plank hold right side

metcon (42min)

in teams of two

for time

8 rounds

6 deadlifts 100/70

8 burpees over bar

12/9cal bike

into

8 rounds

6 frontsquats 70/50

8 chest to bar pull ups

12/9cal ski

into

8 rounds

6 shoulder to overhead 50/35

8 toes to bar

12/9cal row

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

warm up (6min)

3 sets

45sec on/15sec off

row

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

prehab (5min)

3 sets

30sec on/10sec off

medball plank hold

medball twist

strength/functional (16min)

3 sets

5/5 double db bulgarian split squats @ahap

10 alt double db rom deadlifts @ahap

10/10 db single leg glute bridge

10/10 db side plank raises

rest as needed

metcon (18min)

for time

50/35cal row

50 wall balls 9/6

50 box jumps 60/50

35/27cal row

35 wall balls 9/6

35 box jumps 60/50

20/15cal row

20 wall balls 9/6

20 box jumps 60/50

scale 6/4

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

samson stretch/lateral squat strech/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (20min)

work up to a heavy complex

snatch pull + hang squat snatch + high hang squat snatch

back off set

emom x 8

snatch pull + hang squat snatch 90% of heaviest complex

metcon (12min)

benchmark"Annie"

for time

50-40-30-20-10 reps

double unders sit ups

scale single unders (x2)

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

kb twist

strength/gymnastic (15min)

skill handstand walk

back off set

5 rounds

5m handstand walk

20sec l-sit hold on paralettes

90sec rest

metcon (18min)

amrap 18min

2 wall walks

6 shuttle runs (2x6m)

10 chest to bar pull ups

14 kb swings 32/24

scale pull ups, jumping pull ups, 20/12

warm up (6min)

3 sets

45sec on/15sec off

bike

instep stretch + rotation/lateral squat stretch/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

db pass through

strength (24min)

backsquats

every 2min x 10

1.-4. 3 reps @78%

5.-7. 3 reps @83%

8.-10. 3 reps @88%

metcon (12min)

3 rounds

for total reps

2min on/2min off

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

8 alt db goblet lunges 22,5/15

max cal bike in remaining time

scale 15/10

warm up (6min)

3 sets

45sec on/15sec off

down ups

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

prehab (5min)

3 sets

30sec on/10sec off

top of push up hold

bottom of push up hold

strength (20min)

work up to a heavy 2rm pause bench press *3sec pause on chest

back off setemom x 6

2 reps @90% without pause

metcon (14min)

20 rounds

for time

2 shoulder to overhead 70/50

4 burpees over bar

scale 40/30

warm up
3 sets

45sec on/15sec off

row/bike/ski

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

‍prehab
3sets

30sec on/10sec off

marching plank

tuck ups

‍conditioning
every 8min x 9

a)60/45cal row

60 double unders

60m double kb farmers carry 32/24

b)40 wall balls

40/30cal bike

40 kb swings 24/16

c)20 double db burpees 15/10

20 double db lunges 15/10

20/15cal ski

warm up (6min)

2 sets

45sec on/15sec off

down ups

step ups

samson stretch/handwalk + push ups

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

double db side bends

metcon (40min)

teams of two

for total reps

amrap 12min

12 double db burpees 22,5/15

12 box jumps 60/50

12 sit ups

2min rest

amrap 12min

12 double db frontrack lunges 22,5/15

12 burpee box jumps 60/50

12 v-ups

2min rest

amrap 12min

12 double db shoulder to overhead 22,5/15

12 double db 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 + rotaion/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell good mornings @unloaded bar

strength (20min)

deadlift

work up to a heavy 4rm

back off set

every 2min x 5

4 reps @85%

metcon (20min)

"Cindy"

amrap 20min

5 pull ups

10 push ups

15 squats

scale banded pull ups, kneeling push ups

#benchmark

#nutritionschallenge

Happy Halloween!

warm up (4min)

2 sets

45sec on/15sec off

row/ski

samson stretch/down dog & seal

prehab (4min)

tabata

side plank raises/side

strength (15min)

frontsquatwork up to a 1rm

metcon (25min)

for time

50/35cal row/ski

50 burpees over line

50/35cal ski/row

50 handstand push ups

50/35cal row/ski

50 atl pistol squats

50/35cal ski/row

50 sit ups

scale hand release push ups, feet supported pistol squats, narrow stance squats

#aerobiccapacityandgymnasticvolume

warm up (5min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell roll outs

strength (20min)

work up to a heavy complex

power clean + hang cluster

metcon (15min)

6 rounds

for time

8 power cleans 60/45

6 thruster 60/45

4 bar muscle ups

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

#weightliftingpower

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

double db top of push ups hold

double db bottom of push up hold

strength (20min)

5 sets

6 seated shoulder press @75% of 1rm shoulder press

8 double db def push ups

10 db lateral raises @ahap

rest as needed

metcon (12min)

amrap 12min

6 double db devils press 22,5/15

12 toes to bar

24 double unders

scale 15/10, knee raises, single unders (x2)

#upperbodypush

warm up
3 sets

45sec on/15sec off

ski/bike/row

instep stretch+rotation/sumo squat stretch/samson stretch

‍prehab
3 sets

30sec on/10sec off

plank ups

hollow hold

‍conditioning

‍every 7min x 9

1)30/24cal ski

20 double db burpee box step over 22,5/15

2)10/8cal bike

20 a-jumps

10/8cal bike

20 lunges

10/8cal bike

3)60/45cal row

20 kb swings 32/24

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

barbell roll outs

metcon (42min)

teams of two

for time

12 rounds

6 power snatches 50/35

8 toes to bar

6 burpees over bar

into

100/75cal row

into

12 rounds

6 shoulder to overhead 50/35

8 pull ups

6 alt barbell backrack lunges 50/35

scale 35/25, knee raises, jumping pull ups, lunges

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

hollow hold

arch hold

strength/gymnastic (20min)

skill: bar muscle up

back off set

emom x 10

1. 2-4 bar muscle ups

2. 30sec db flutterkicks @ahap

scale jumping bar muscle ups, floor assaistant bar muscle up, pull up

metcon (14min)

amrap 14min

6 nose to wall handstand push ups

12 single arm db hang power clean & jerks 25/17,5

18/12cal row

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

warm up (4min)

2 sets

45sec on/15sec off

down ups

sumo squat stretch/down dog & seal

prehab (4min)

tabata

hollow hold

arch hold

strength (20min)

backsquat

every 90sec x 10

1 reps @88%

metcon (20min)

benchmark

"Sean"

10 rounds

for time

11 chest to bar pull ups

22 frontsquats 35/25

scale pull ups, jumping pull ups, ring rows, 25/15

warm up (6min)

3 sets

45sec on/15sec off

ski

handwalk + push up/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

top of press hold @unloaded bar

marching plank

strength (18min)

split jerk

work up to a heavy 2rm

metcon (20min)

5 rounds

for total reps

2min on/2min off

15/10cal ski

3 wall walks

max push jerk 50/35 in remaining time

scale 35/25, 12/8cal ski

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