Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks
2 min rest
Wod
Perform each set unbroken, if you can’t complete the reps, lower the weight
5-4-3-2-1
Deadlift-hang clean-jerk
This is a complex, you should grip the bar one time for each set and …
Warmup
50 double unders
3 rounds
10 pushups
10 pushups
10 squats
2 min rest
Wod
1000m row
2 min rest
800m run
2 min rest
1000m row
2 min rest
800m run
Warmup
500m row
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
5 rounds
20 situps
15 pullups
Warmup
400m run
3 rounds
“Burgenor warmup”
Wod
Hang power snatch
3-3-2-2-2-1-1-1-1-1
50 double unders
3 rounds
10 deadlifts 45/35
10 hang power cleans 45/35
10 hang power snatches 45/35
2 min rest
Wod
21-18-15-12-9-6-3
Ring dips
Overhead squats 95/65
Open gym 2-3
In teams of two,
Fight gone bad style,
One minute per station
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
4 rounds
400m run
5 power cleans 135/95
5 push jerks 135/95
Warmup
2 min bike
3 rounds
10 hang clean 45/35
10 push jerks 45/35
10 Hang power snatch 45/35
2 min rest
Wod
4 rounds
15 situps
20 thrusters 65/45
40 doubleunders
Warmup
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
Front squats
5-5-3-3-3-1-1-1-1-1