Treeningukava/ WOD

HEAVY DAY

Deadlift

5-5-5-5-5

Shoulder Press

8-8-8-8

BENCHMARK DAY

“The Chief”
5 Rounds:
AMRAP 3: 
3 Power Clean (60/45 kg)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round

HEAVY DAY

Back Squat
5-5-5-5-5

Weighted Chin Ups
5-5-5-5-5

WOD

For time:
50 Double Unders
15 Snatches, 60/35 kg
50 Single Unders
— Rest 3 mins —
50 Double Unders
18 Snatches, 50/30 kg
50 Single Unders
— Rest 3 mins —
50 Double Unders
21 Snatches, 40/25 kg
50 Single Unders

WOD

Complete as many rounds as possible in 20 mins of:
Row, 750 m
25 Hollow Rocks
15 Burpee Pull Ups

WOD

FOR TIME
20 single-arm dumbbell snatches, alternating
20 double dumbbell hang squat cleans
50 one arm Shoulder Presses
20 double dumbbell hang squat cleans
20 single-arm dumbbell snatches, alternating
15/22,5 kg

WOD

AGQF TEST 1

All for time: 
3 rounds of: 
2 x 7 mtr dumbbell walking lunge (hang position) 
20 toes-to-bars 
Immediately followed by: 
2 rounds of: 
2 x 7 mtr dumbbell walking lunge (rack position) 
15 chest-to-bar pull-ups 
Immediately followed by: 
2 x 7 mtr dumbbell walking lunge (overhead position) 
10 bar muscle-ups 
♀ 2 x 10 kg dumbbells 
♂ 2 x 15 kg dumbbells
ADV: 22,5/15 kg DB-s

HEAVY DAY

AGQF TEST 2B

Clean and Jerk
1-1-1-1-1-1-1

WOD

AGQF TEST 3 Team Version
Teams of 2
For time:
50 shuttle runs
7 rope climbs
50 Floor Presses
7 rope climbs
50 shuttle runs

WOD

AGQF TEST 2A:
10-minute AMRAP:
6 chest-to-wall handstand push-ups
12 Sit Ups ADV: 9 GHD sit-ups
12 box jumps XL/L