STRENGHT

V sit up conditioning complex

10 – 8 – 6 – 4 – 2 reps & 10 – 8 – 6 – 4 – 2 sec hold
Single leg v-up pulses + hold
Single leg straddle up pulses + hold
L-sit pulses + hold
Tuck sit up + hold

(aim for minimal rest b/t exercises)

Rest 30-seconds between each round

Flow. 10 reps w/ 10-sec hold at the end on each exercise, 8 reps w/ 8-sec hold etc. until done

WOD

A1 A2 A3

A1. 3 x (90-second AMRAP : 90-seconds rest)
6 KB clean and jerk
4 KB squat
2 Lateral burpees over the KB

Rest 2 to 3-minutes before A2

A2. 3 x (90-second AMRAP : 60-seconds rest)
6 Lateral burpees over the KB
4 KB clean and jerk
2 KB squat

Rest 2 to 3-minutes before A3

A3. 3 x (90-second AMRAP : 45-seconds rest)
6 KB squat
4 Lateral burpees over the KB
2 KB clean and jerk

STRENGHT

SIT UP CIRCUIT
3 rounds

10 side plank raise + twist
20″ plank
10 side plank raise + twist
20″ plank
20 tuck si tup

1′ rest between round

WOD

FOR TIME

30 – 20 – 10
KB Hang power clean and push press (30+30 – 20+20 – 10+10)
(sec) L-sit
KB Renegade row (30+30 – 20+20 – 10+10)
(sec) L-sit

WOD

FLOW A1/A2/A1/A2

A1. For time
600m Run
10/side KB snatch
20m Single arm KB overhead walking lunge
10m Handstand walk (or bear walk)

Rest 3-minutes before A2

A2. For time
600m Run
10/side Single arm KB thruster
20m KB goblet walking lunge
10m Handstand walk (or bear walk)

Rest 3-minutes before A1

STRENGHT

KNEELING JUMP
6 x 2/3 reps

90″ rest between

WOD

EMOM

A) 20-minute EMOM
(1) – Cossack squat, alternating
(2) – KB floor press
(3) – Stiff-legged KB deadlift
(4) – KB row
(5) – Rest and recover

5′ rest

B) 12 or 16-minute EMOM
(1) – Seated KB strict press
(2) – KB Reverse lunge, alternating
(3) – KB curls
(4) – Rest and recover

STRENGHT

3 ROUNDS

10-second front support hold
10 front support shoulder taps
10-second 45-degree handstand hold
10 shoulder taps (or small hand placements) in the 45-degree handstand position
10-second full handstand hold
10 shoulder taps or small transition steps

No rest b/t exercises

Rest 60-seconds between each round

WOD

6 – 8 ROUNDS

AMRAP 90″

3 – 6 – 9 KB push press
3 Burpees
3 – 6 – 9 goblet squat
3 Burpees

45″ rest b/t rounds

STRENGHT

STRICT PRESS
+
TABLE ROW

10/8/8/6
+
from 6 to 12

WOD

FOR TIME

400 mt run

4 ROUNDS

20 tuck sit up
20 KB thruster
32 DU / 64 SU

400 mt run

STRENGHT

BULGARIAN SQUAT

5 x 10+10

WOD

3 ROUNDS

20 kB step up over
10+10 KB snatch
10+10 one arm thruster
10 front rack reverse lunges

WOD

FOR TIME

800 mt run
30 hand stand push up
20+20 kb hang power clean
60 american swing
800 mt run

STRENGHT

SIT UP CIRCUIT
2 ROUNDS

20″ WORK
no rest between movements

L-sit pass on KB/DB
back extension hold position
russian sit up
floating kick

rest 1′

WOD

5 ROUNDS

10 table row
6+6 KB shoulder to over head
10 push up (on kb)
12 goblet squat

STRENGHT

HAND STAND STRENGHT

2 rounds
no rest between mouvements

10″ front wall support hold
10 shoulder taps
10″ 45 degree hs hold
10 shoulder taps
10″ hand stand hold
10 shoulder taps

1′ rest

WOD

AMRAP 5′

12 KB deadlift
9 burpees over the KB

rest 2′

AMRAP 5′

12 KB snatch
30 DU / 60 SU

STRENGHT

3 ROUNDS

10 seated V ups pulse
https://www.youtube.com/watch?v=9eGumpwQJQU

at the end 10″ L sit hold

2′ rest between rounds

WOD

4 ROUNDS

200m Run
30 Push ups
40 Air squats
20 Push ups
30 Walking lunges
400m Run

Rest 2-minutes between rounds

STRENGHT

3 ROUNDS

10m Seal walk
2 push-ups strict
3 Planche push-ups
4 Tricep push-ups
5 Russian v-up snaps

(No rest b/t exercises)

Rest 60-seconds between each round

WOD

6-8 ROUNDS
90″ amrap

3 KB Devils press
5 KB press
8 Burpees