Su 3.10

Lepo

 

 

La 2.10

a) For 20 minutes, 3-4 rounds

  1. 3-5x tempo strict C2B / pull up
  2. 3-5x WB push press
  3. 3-5x backward slam ball throw
  4. 2×5 explosive box step up + knee kick

b) UiM 4, 9min AMRAP, 30-20-10 reps of:

  • Alternating Dumbbell Hang Clean-and-Jerks (22,5/15kg)
  • Butterfly Sit-Ups

Directly into, 30-20-10 reps of:

  • Alternating Dumbbell Hang Snatches (22,5/15kg)
  • Butterfly Sit-Ups

 

 

Pe 1.10

a) 5x e2m

  • Snatch pull with pause at knee
  • Snatch pull
  • power Snatch

b) For 15 minutes, 6-8 rounds

  • 3-2-2-(2)-1-1-1-(1) Snatch pause at knee

Find challenging working weight (50-80% 1RM)

c) For 15 minutes, 5-7 rounds

  • Snatch

Work with challenging weight

 

 

To 30.9

Lepo

 

 

Ke 29.9

a) 5x e1,5m

  • 2x tall clean
  • 2x jerk balance

b) 5x e2m

  • Clean with pause at knee
  • Clean
  • Jerk with pause at dip
  • Jerk

c) For 20 minutes, 8-10 rounds

  • Power clean
  • Hang clean
  • Jerk

Work with 60-80% 1RM

 

 

Ti 28.9

a) Skill 15min

  • DU
  • 1-leg DU

b) 20min AMRAP

  • 20 cal row [one pair shares one equipment]
  • 15 dips
  • 10 TGU (@22,5/15 kg)

 

 

Ma 27.9

a) 5x e3m

  • 4x 32X1 tempo BS (30-50% BS 1RM)

Focus on technique, easy weight, explosive on the way up

b) 16x EMOM

  1. DL @60% 1RM
  2. bar over burpee
  3. box jumps
  4. up/down plank

 

 

Su 26.9

Lepo

 

 

La 25.9

a) Skill 15min

  • RMU

b) 3x e3m

  • 4x heavy thruster

Focus on technique

c) 7min AMRAP

  • 4 Thrusters (45/30kg)
  • 6 Pull ups
  • 24 DU

 

 

Pe 24.9

a) 5x e3m

  • 4x 32X1 tempo BS (30-50% BS 1RM)

Focus on technique, easy weight, explosive on the way up

b) For 15 minutes, ~3 rounds

  1. 3-5x SumoDL+hi pull @moderate weight, explosive
  2. 3-5x push up jump to box or plates
  3. 3-5x underhand slam ball high throw with back against wall
  4. 5-8x explosive V-ups

Rest as needed

 

 

To 23.9

Lepo

 

 

Ke 22.9

a) 5x e2m

  • 3 pos. Snatch

b) For 15 minutes, 6-8 rounds

  • 1-2 Snatch pause at knee

Find a working weight (70-80% 1RM)

c) For 15 minutes, 5-7 rounds

  • 1-2 Snatch

Work with working weight (70-80% 1RM)

 

 

Ti 21.9

6x e3m

  • 3x box drop jumps

Partner WOD, 20min AMRAP

  1. 10/8+10/8 cal row
  2. 10+10 DL (start with 60/40kg and add 15/10kg every round)

You go, I go

 

 

Ma 20.7

a) 3x e2m

  • 3x knee jumps
  • 3x jerk balance @stick / 7kg bar / bar

b) 5x e2m

  • 2x Clean with pause at knee
  • 2x Jerk with pause at dip

c) For 20 minutes, 8-10 rounds

  • 2x C+J

Work with 60-80% 1RM

 

 

Su 19.9

Lepo

 

 

La 18.9

5x e1,5m

  • 4 pos. clean

For 30 minutes, 12-15 rounds

  • Muscle clean+ jerk
  • Power clean + jerk
  • Clean + jerk

Focus on technique, deload

 

 

Pe 17.9

Partner Christine
3 rounds for time of:

  • 1000m row
  • 24 DL (bodyweight / scale as needed, deload)
  • 42 box jumps

You go, I go

Tc 30min

 

To 16.9

Lepo

 

 

Ke 15.9

a) 5x e3m

  • 4x 32X1 tempo BS (30-50% BS 1RM)

Focus on technique, easy weight, explosive on the way up

b) 20x EMOM

  1. KB cluster
  2. Wall walks
  3. OH lunge walk @KB
  4. Devil press @KB
  5. rest

Deload, easy weight, 30s on / 30s off

 

 

Ti 14.9

a) Skill 15min

  • kipping PU/C2B/butterfly

b) For 20 minutes, 3-4 rounds

  1. 3-5 tempo ring row
  2. 3-5 WB push press
  3. 5-8 straight arm slam balls
  4. 2×5-10 one leg DU

Rest as needed so you’re ready for full effort