All

Gymnastics Strength

Weighted pull-ups
4x4x60% of last week 1RM

All

Strength

6x1x80%

Then:
10 Emom
Odds: 200m row
Evens: 10 Deadlift @70%

All

Strength

Push press
2x3x50%
3x60%
4x2x70%

Then:
10 Emom
Odds: 6 push press @70%
Evens: 4 strict hspu

All

Volume

3 round for quality with vest
10 ring push-ups
10 ring Row

All

Conditioning

8 Emom
4 Thrusters 60/40
4 ring Muscle ups

All

Conditioning

5 Amrap x 3 Rnds
4 burpees over KB
8 KB Hang power clean 32/24
12 pistols

1 rest between sets

All

Optional midline

3 sets
15 ghdsu
10 strict toes to bar
30 plank hold

All

Strength

1. Hang snatch
2x3x60%
3x65%
3x3x70%

2. Snatch balance + squat
(3+2)x2x60%
(3+1)x2x70%

3. Jerk
2x3x50%
3x60%
2x3x70%
3x75%
3x2x80%

4. Front Squat
2x3x60%
2x3x70%
2x3x80%
2x2x90%

All

MetCon

20 Emom
1 power clean + 1 front + 1 push press @BW

+

Odds: 3 strict hspu
Evens: 3 strict pull-ups

All

Strength

1. Snatch
2x3x50%
3x60%
2x2x70%
2x75%
2x2x80%
1x85%
1x90%

2. Snatch Pull
3x70%
2x3x80%
3x85%
3x90%
2x/x95%
2x100%
1x105%

3. Front + jerk
2x3x50%
3x60%
3x2x70%

All

Holleyman

30 RFT
5 Wall Ball 12/9
3 strict handstand push-ups
1 power clean 100/70

All

Strict chest to bar

5x Max

All

Ring rows

50 reps for quality
With vest

All

Midline

Ring L-Sit
5x Max, 60sec rest

Accumulate 2min in hollow hold

All

Ring Muscle-Ups

5 Rnds
500m Light Row
Max muscle ups unbroken
2min rest

All

Conditioning

5 Amrap
250m Row
15 Deadlift 100/70
15 box jump

2 rest

5 Amrap
250m Row
9 power clean 70/50
9 box jump over

2 rest

5 Amrap
250m Row
6 clean&jerk 60/40
6 burpees box jump

All

Barbell Cycling

For time
30 snatches 60/40
20 snatches 70/50
10 snatches 80/60

Time cap: 13min

All

Gymnastics skill

12 EMOM
Odds: 10 pistols squats (try with kB Overhead to Rx)
Evens: 2 rope pull + 1 step on rope , 1 legless ascent unbroken

All

Rowing Conditioning

For time
250m
500m
750m
1000m
1500m
2000m

30sec Rest between sets

All

Strength

1. Block snatch
2x3 @50%
2x3 @60%
2x2 @70%
2x2 @75%

2. Clean + front + jerk
(2+1+2)x2 @70%
(2+1+2)x2 @75%
(2+1+1)x2 @80%

3. Back squat
2x3 @60%
2x3 @70%
2x3 @80%
2x2 @90%

All

Conditioning

For time
2-4-6-8-10
Ring Muscle ups
10-8-6-4-2
Power clean 70/50

Time cap: 12min

All

Strongman Conditioning

For Time
70 double kB Russian swing 32/24
E2mom 10 Burpees

Time cap: 20min

All

Sprint Conditioning

For time
10mt hsw
15 ohs 60/40
10mt hsw

Time cap: 3min

All

Strength

1. Snatch push press + overhead squats
(2+2)x2 @50%
(2+2)x2 @60%
(2+2)x2 @70%

2. Snatch + hang snatch
(1+2)x2 @50%
1+2 @60%
(1+2)x2 @70%
1+2 @75%
(1+1)x4 @80%

3. Clean deficit
2x3 @50%
2x3 @60%
3x3 @70%

4. Clean pull
2x3 @70%
3 @80%
2x3 @90%
2 @95%
2x2 @100%

All

Conditioning

For time

From 0:00 to 8:00
40 calorie bike
40 toes to bar
40 box jump over 24/20

From 8:00 to 16:00
40 box jump over 24/20
40 toes to bar
40 calorie bike

From 16:00 to 30:00
21 calorie Row
9 squat snatch 80/60
4 Rope Climb legless
15 calorie Row
6 squat snatch
3 Rope Climb legless
9 calorie Row
3 squat snatch
2 Rope Climb legless

All

Weighted pull-ups

4 sets of singles

Work up in weight, heavier than last week

All

Gymnastic Complex

4 sets
4 strict chest to bar + 4 Kipping (no butterfly) chest to bar

Scale reps if needed

All

Gymnastic skill

10' EMOM
1 Kipping belly to bar or chest to bar as high as possible

All

Strength

10 negative pull-ups 12/15sec
10x2 chin-ups

All

Conditioning

FTD18 WOD 1
7 Amrap
11 push press 50/35
30 Double Unders

All

Odd objects conditioning

10 Amrap
200m Run
10 wallball 12/6
10 burpees over box with Medball 60/48
3 muscle ups

All

Barbell Strength

1. Power Snatch
2x3 @50%
2x2 @60%
3x2 @70%

2. Snatch Pull
3 @60%
2x3 @70%
3 @80%
2x3@90%
2 @95%
2x2 @100%

3. Jerk
2x3 @50%
3 @60%
2x3 @70%
3@75%
2x2 @80%

4. Front Squat
3 @50%
2x3 @60%
3 @70%
3x3 @80%

All

Ladder Thrusters Conditioning

10 @50/35
8 @60/40
6 @70/45
4 @ 80/50
2 @100/60
Start every round with 10 burpees over barbell

All

Conditioning

4 Rnds
20 strict ring dips
100m farmer carry 32/24
20 Double Unders

All

None

jackie
1000 mt row
50 thruster
30 pull ups

find 10 rm of bench press
Then
8 REPS @90%
10 REPS @85%
MAX REPS @80%

All

None

a)Find 10 rm of deadlift
Then
8 REPS @90%
10 REPS @85%
MAX REPS @80%

Hollow 3*60, Piked compression 5*5, Hip circles 3*3

hspu day
quanti hspu strict riesci a fare?
quanti hspu kipping riesci a fare
5xmax rest 60"
box handstand push up or
chest wall handstand push ups

find 1 rm of : clean and jerk
then :
8 reps tng with 60%
8 reps tng with 66%
6 reps tng with 70%
4 reps tng with 75%

fran
21-15-9
thruster
pull ups
10' rest
kelly

All

None

a)Find 10 rm of push press
Then
8 REPS @90%
10 REPS @85%
MAX REPS @80%

gymnastic training :
6 rnds of :
45" work 15" rest
box jump
handstand hold
ring muscle ups progression
hollow position + v-ups (20"+25")
jumping lunges
rest 60"

test intermittent shuttle
in 20 mt every 5" for 20" do max effort

for time
30 cal assault bike
30 wall ball
30 handstand push up no abmat
300 du
30 a.swings 32/24 kg
30 toes to bar
30 cal assault bike

All

None

kettlebell's hell
5 rounds
complex of 2 kettlebells
10 russian swings
10 front squat
10 walking lunges overhead
10 push press
rest every round 1' and increase the weight every round

turkish get ups
4x8+8 increase the weight every round

snatch day :
find 1 rm of : squat snatch
then :
8 reps tng with 60%
8 reps tng with 66%
6 reps tng with 70%
4 reps tng with 75%

20' amrap of :
20 toes to bar
15 Cal assault bike
10 Power snatches 60/40 kg
5 burpees over barbell

All

None

a)Find 10 rm of back squat
Then
8 REPS @90%
10 REPS @85%
MAX REPS @80%

5x8+8 strict pull ups+ strict dips


find in 10' 1rm of thruster
then
10'emom :
odd : 10 reps @75%
even : 15 burpees over barbell
5' rest
find in 5' max effort of strict pull ups :
find in 5' max effort of kipping pull ups :
then
10' emom
odd : 40% of your max kipping
even :15 burpees touch the target

3 rounds of :
600 mt run
21 power clean
15 push press
9 bar muscle ups
M:70 kg W:50 kg

All

None

a)deadlift
6 round s every 90"
8/10 reps @55%(of your 1Rm)

All

None

Gymnastic strength :
5 rounds not for time
15 pull up false grip seated
30 russian twist
15 diamond push ups
rest 60"

All

None

Massimale muscle Snatch
E90Mom x 8 rounds :
work with 60%
3 power snatch + 3 push press behind the neck + 3 overhead squat

All

None

helen
3 rounds of
400 mt run
21 a.swings
12 pull ups

All

None

a)shoulder press
6 round s every 90"
8/10 reps @55%(of your 1Rm t )

All

None

max number reps in 5 rounds of 30 on 30" off
pull ups
Assault bike
Run
4 rounds of 45" on 15" off
Double under
Assault bike
hspu
3 rounds of 1' on 30" off
thruster heavy 50/40 kg
Assault bike
Run

All

None

annie
50-40-30-20-10
sit ups
Double under

All

None

Massimale muscle clean
E90Mom x 8 rounds :
work with 60%
3 power clean + 3 front squat + 3 push press

All

None

20'emom
Odd : 5 squat clean touch and go
Even : 6/9 ring muscle ups
Increase the weight every round

All

None

8' amrap
12 deadlift 90/60kg
12 walking lunges 2 kb front rack 24/16kg
12 cal row
rest 90"
8' amrap
8 deadlift 100/70kg
8 walking lunges 2 kb overhead 24/16kg
8 cal row
rest 2'
8' amrap
6 deadlift 120/90kg
6 walking lunges 2 kb front rack 32/24kg
6 cal row

All

None

a)back squat
6 round s every 90"
8/10 reps @55%(of your 1Rm back squat )

All

None

gymnastic Strength
4 rnds of
Ring row foot eleveted
seated press with 2 dumbbell
Rest 60"
russian push ups
ghd sit ups
total of reps you can do in the series

All

None

30' emom W: 45" R:15"
Max effort cal row
Max effort toes to bar
Max effort burpees
Max effort thruster 43/30 kg
Rest
totale of thruster - toes to bar -

All

None

Midline
2 rnds
40 back extension
30 sit ups with 2 kb
20 v-ups
10 turkish get ups