Strength4 sets of:10/8 DeadliftsRest 1′10/8 barbell heavy bench pressesRest 1′ Wod-ConditioningFor time27.21.15.9calories rowoverhead squats 40/30kgbar facing burpeesTime cap 15′Read More

Strength4 sets of:5/7 push pressesRest 1′12 alt. front rack lungesRest 1′Wod-Conditioning42 alt. DB snatches 22.5/15kg42 box jump overs 60/50cm12 bar muscle ups/c2b/pull ups30 alt. DB snatches 22.5/15kg30 box jump overs 60/50cm9 bar muscle ups/c2b/pull ups18 alt. DB snatches 22.5/15kg18 box jump overs 60/50cm6 bar muscle ups/c2b/pull upsTime cap 15′Read More

StrengthBack squat4×8 reps at 70% Wod-ConditioningFor time500/450m row30 thrusters 40/30kg30 toes to bar500/450m row30 toes to bar30 thrusters 40/30kg500/450m rowTime cap 15′Read More

PART AStrength4 sets of:12 barbell bent over rows (Landmine)Rest 1′12 Back rack alt. reverse LungesRest 1′ PART BWod – ConditioningFor time2 rounds of20 double DB box step overs 22.5/15kg 60/50cm20 strict HSPU20 toes to bar20 double double DB shoulder to overhead 22.5/15kg Gymnastics Accessories2 sets each for time:25 GHD sit ups2 rope climbs or 8...Read More

PART ASTRENGTHBuild to a heavy complex of:1 power clean + 1 hang sq. clean + 1 fr.squatPART BWod-Conditioning 3/4 rounds of tabataRow Erg/Ski ErgBurpees to targetBike Erg/Assault Bike Du/suRead More

PART ADeadlifts4 sets of:10 reps heavy deadlifts Rest 45” 10 reps heavy bench pressesRest 1.5′PART BWod-Conditioning3 sets each for time:15 double DB thrusters 22.5/15kg15 pull ups12 double DB thrusters 22.5/15kg12 chest to bar9 double DB thrusters 22.5/15kg9 bar muscle upsRest 3′ between setsRead More

PART AFront squatBuild to a heavy 5RM of the dayThen drop down to 90% of your today’s 5RM and do 2 extra setsPART BWod-ConditioningFor time30.20.10hang power clean 50/35 kgbox jump overs 60/50cmcalories ErgTime cap 15′Read More

PART AEvery 2′ for 10′ (5 sets)1 power snatch + 1 hang squat snatch + 1 squat snatchPART BWod-ConditioningFor time50/40 calories ski erg40 toes to bar30 devil’s presses 22.5/15kg20 strict rope pull ups10 strict hspu (deficit for pro) Time cap 15′Read More

PART AStrengthBuild to a heavy set of:1 snatch + 1 hang snatchPART BWOD-Conditioning3 rounds for time15 power snatches 35/25kg15 overhead squats 35/25kg15 box jump overs 60/50cm Rest 2′ 2 rounds for time15 power snatches 42.5/30kg15 overhead squats 42.5/30kg15 box jump overs 60/50cm Rest 2′ For time15 power snatches 50/35kg15 overhead squats 50/35kg15 box jump overs...Read More

PART AFront squat2x5reps at 70-75%2x4reps at 75-80%1x3reps at 80-85%PART BEMOM 24′ (50” max effort 10” transition)-Wall Ball Shots -TTB-Ski Erg/Row erg-Du/Su – restRead More