Treeningukava/ WOD

THE CHIEF
Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

1 minute Rest after each 3-minute AMRAP

Repeat 5 times total

Deck of Cards

“Deck of Cards”
one deck for group of 2-4 people
Hearts – sit-up
Spades – kb swing
Diamonds – burpee
Clubs – wall balls
Joker = 200 Double Unders
Jack – 11 reps, Queen – 12 reps, King – 13 reps, Ace – 20 reps.

WOD

AMRAP 12 min:
20x Mürtsupall
20x kerepöörded palliga (sama mürtsupall)
30sek seinaistumine, kumm reiete ümber
20x Tagurpidi hüppenööri hüpped, iga ring +20x

Tabata this

Five Tabatas in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

1 minute Rest between each Tabata

EMOM 16
For max reps:

Rope climb
Bike
Alt KB snatch
REST

CHAD

For Time
1,000 Box Step-Ups (50 cm)

Wear a Ruck Pack (45/35 lb)

GRACE

30 Clean & jerks for time (43/61 kg)

On the fourth day of CrossFit, our Hyrox coach gave us

AMRAP 25

20x Wall Balls (6/9kg)
200m Row/Ski
10x DB Thrusters (10/15kg)
200m Row/Ski
20x Push ups
200m Row/Ski
10 Burpee Broad jumps
200m Row
20x Lunges
200m Row
10x DB Lunges (10/15kg)
200m Row

On the third day of CrossFit, my morning class coaches gave us

WOD

AMRAP 10
2 kettlebell swings
2 hanging knee raises
2 sumo deadlift high pull w. kettlebell
2 shuttle run

2 min rest

For Time
10 wallwalks
30 toes to bar
60 KB Twists
90 Double unders

tahvlile läheb kirja esimese wod viimase korduste arv (nt kui jõudsid 12 korduseni jne) Teises osas aeg. Esimeses osas hakkad iga ringiga lisama 2 kordust

(shuttle runil 1 ots on 1 kordus, mitte edasi tagasi = 1)

On the second day of CrossFit our gymnastics coach gave to us:

3 min handstand hold(chest to wall)
3 min hang

• each time you come down from a handstand
  or hang, you must do 15 air squats before
  Continuing static holds.

Post workout:

2 sets:
1 min hollow hold
1 min superman hold