Sanca Saturday

WOD:
LPO-
Every 2 min x6
2 Power Clean and Push Jerks
70kg-80kg-90kg-100kg-110kg-113kg
MetCon-
Buy in-400m Run@20lbs Wallball
5 Rounds for time:
10 Clean and Jerks@50kg
25 Wallballs
Cash out-400m Run@20lbs Wallball

20:08

Invictus WL 2 (Plus MetCon)

WOD:
LPO-
Snatch Balance
Snatch
C+J
MetCon-
16 Min. EMOM
30 SEC ON 30 SEC OFF
Xebex Bike
GHD Iso Sit Up hold
Run
Ski

Gymnastics and MetCon

WOD:
MetCon-
3 Rds NFT:
400m Run
20 Cals Bike
10m HS Walk

Gymnastics-
Bar Muscle Up Mastery 7.1- 6-7-7

Invictus WL 1

WOD:
Sotts Press
Clean-Hang Clean
Hang Snatch
Back Squat

Active Recovery Attempt

WOD:

MetCon-

2x NFT

5 min. Ski Erg

5 min. Bike

5 min. Run

Seletivas TCB Day 2

WOD:
EVENT 4-
For Time:
10 RMU
20 Thrusters@45kg
800m Row
20 Thrusters@45kg
10 BMU
8:29

EVENT 5-
3 rds for Time:
20 DBS@30kg
15 Box Jumps
10 Farmer's Bar Deadlifts@2-65kg Bars
8:14

Seletivas TCB Day 1

WOD:
EVENT 1-
8 Min. AMRAP:
1 Legless RC
5 Hang Squat Cleans
5 Shoulder to OH@100kg
50 DU
69 reps (went out to fast)

EVENT 2-
For Time/10 min TC:
50 Wallballs
40 Toes to Bars
30 Chest to Bars
20 HSPU
8:53
immediately after cap...

EVENT 3
5 RM OHS-
87kg

OPN TCB Prep 25

WOD:
MetCon-
EMOM 20:
15 Burpees
10/10 SL RDL@8kg
10/10 FR Uni Lateral Squat@8kg
50 Jumping Jacks
30/40/50/60 sec. FLR

OPN TCB Prep 24

WOD:
LPO-
3 Power Snatches-3 OHS@1x60kg ,2x@65kg,1x@70kg
3x3 OHS @80kg

MetCon-
20 Min. AMRAP:
20 Cal Bike
400m Run

OPN TCB Prep 23

WOD:
Strength-
Front Squats 3x3@100kg
Clean DL 5x3@122kg
Shoulder Presses 3x4@68kg
MetCon-
For Time:
25 DB Snatches@30kg
20 Box Jumps@24''
15 Deadlifts@2-65kg Bars
3:35
Core-
4x45 sec on 2 min. rest
GHD Planks
Accessory-
3x10/10 Cereia Manguito
100 Band Curls
100 Band Tri Ex

Bike 20 min. light

OPN TCB Prep 22

WOD:
Strength-
Back Squat 3x4@140kg
Bench Press 3x4@95kg
MetCon-
4 min. AMRAP:
1 LL Rope Climb
5 HS Clean
5 Sh to OH@100kg
50 DU
66 reps
rest 5 min.
For Time:
5 RMU
10 Thrusters@45kg
400m Row
10 Thrusters@45kg
5 BMU
3:59
Accessory:
3x8 Alt. Curl to OH Presses@2-20kg
3x2 min. Banded Walks

OPN TCB Prep 21

WOD:
LPO-
Snatch:1@60kg, 1@70kg, 2x1@80kg
C+J:1@80kg, 1@91kg, 2x1@104kg
Gymnastics-
BMU Mastery 6.3
MetCon-
For Time:
25 Wallballs
20 Toes to Bars
15 Chest to Bars
10 HSPU-2:59
rest 3 min,
3 min. AMRAP
BURPEES-50

Bike 20 min.

OPN TCB Prep 20

WOD:
Strength-
Back Squat 3x3@140kg
Bench Press 3x3@94kg
Sh Press 3x3@62kg

Gymnastics-
Bar Muscle Up Mastery 6.2

MetCon-
For Time:
40 Wallballs
30 Chest to Bars
15 HSPU-4:01
rest 1 min.
5 Rep Max OHS-92kg
10m HS Walk
8:17

2km Run-light

OPN TCB Prep 19

WOD:
LPO-
Power Snatches-2@60kg, 2@65kg, 2x2@70kg, 1x2@75kg
Power Clean-Push Jerk-2@75kg, 2@84kg, 2@91kg, 2@97kg

MetCon-
7 min. Run
7 min. Bike
7 min. Ski

OPN TCB Prep 18

WOD:
Strength-
Work up to 3rm:
Front Squat-130kg , got 134kg for two
3x8 DB OH Presses@2-20kg-2-25kg-2-30kg(F7)
Deadlifts 5x3@125kg-140kg-150kg-160kg-165kg

MetCon-
15 min. AMRAP:
10-1
Air Bike Cals
DB Snatches alt. @30kg
Box Jumps@24''
Before every rd 1-1/2 Legless RC
finished rd of 3+LL

OPN TCB Prep 17

WOD:
Gymnastics-
Bar Muscle Up Mastery 6.1

LPO-
Snatch: 1x3@60kg, 1x3@70kg, 1x2@80kg, 4x1@85kg
C+J: 1x3+1@80kg, 1x3+1@85kg, 1x3+1@97kg, 1x2+1@105kg,4x1+1@110kg
Clean Pull: 5x2@122kg

MetCon-
2km Run (light)

BMU Mastery 6.1

Row 20 min. (light)

Accessory-
3x8 Glute Ham Raise
2x10 Tate's Presses-10 Skulls-20 CG Floor Presses@2-15kg
2x10/10 Bulgarian Split Squat to Band Pull Aparts

OPN TCB Prep 16

WOD:
Strength-
Back Squats-5-5-5-3-1@120kg-132kg-140kg-150kg-160kg
Bench Press-5-5-5-3-1@84kg-90kg-96kg-102kg-108kg
Shoulder Press-5-5-5-3-1@60kg-65kg-68kg-74kg-78kg

MetCon-
8 min AMRAP:
2 LL Rope Climb
3 HSC@100kg
3 SH-OH@100kg
50 DU
1 Rd. 2 reps :0

Row 20 min. (low)

OPN TCB Prep 15

WOD:
MetCon:
20 min. Max Distance Run w/20lbs Wtd. Vest

For Time..w/ vest:
50 Push Ups
50 Squats
50 Strict Ring Pull-Ups
50 Sit-Ups
50 Ground to OH@16kg KB
17:53

OPN TCB Prep 14

WOD:
Gymnastics-
Bar Muscle Up Mastery 5.3

Strength-
3 RM Back Squat-160kg
3 RM Press@77kg

MetCon-
9 Min AMRAP:
5 Ring MU
10 Thrusters@60kg
500m Row Xebex
10 Thrusters@60kg
5 BMU
1 rd. 500m

OPN TCB Prep 13

WOD:
LPO-
Power Snatch: 1x3@60kg, 1x3@65kg, 2x3@70kg, 2x2@75kg
Power Clean and Jerk: 1x3@80kg, 3x3@85kg, 3x3+2@90kg, 2x2+1@100kg

MetCon-
16 min. 30 SEC ON 30 SEC OFF:
Bike 12 Cals
10m HS Walk
Ski Erg
100m Run

Accessory-
4x8 GHD Flexion-Ext@16kg
3x10 DB Manguito Cereia Lift@5kg
100 Tricep Band Ext
100 Bicep Band Curls
20 min Row (low)

OPN TCB Prep 12

WOD:
Gymnastics-
Bar MU Mastery 5.2

LPO-
Snatch-1x4@60kg, 1x4@70kg, 4x2@80kg
C+J 1x4+1@80kg, 1x4+1@90kg, 4x2+1@105kg
Clean DL 4x2@120kg
Snatch High Pull@95kg

MetCon-
11 Min AMRAP:
20 DBSnatch@30kg
15 Box Jumps
10 2-Bar Deadlifts@2-64kg
2 Rds, 41 reps

20 min. Row Light
3x10/10 Alt DB Curl to OH Press@2-20kg

OPN TCB Prep 11

WOD:
Strength-
5x5 Back Squat@137kg
5x5 Bench Press@97kg

MetCon-
12 Min. AMRAP:
3-6-9-12-15...
Power Snatches
SH to OH
Toes to Bars
DU
92 Reps

Core-
3x NFT
30 sec L-Hang Variation
30 sec Suitcase Walk es. @32kg
3 min. Band March

OPN TCB Prep 10

WOD:
Strength-
3 Rm for:
Back Squat-157kg
Bench Press-108kg
Shoulder Press-75kg

MetCon-
15 min. EMOM:
30m Sled@70kg
20 Cal Row
Max Cal Bike Xebex-16-19-16
Rest 1
Rest 1

Run 2k Light

Core-
3x10 Dragon Flags

OPN TCB Prep 9

WOD:
Gymnastics-
BMU Mastery 5.1

LPO-
Snatch-1x2@60kg, 1x2@70kg, 1x2 @80kg, 1x2@85kg
C+J-1x2@80kg, 1x2@90kg, 2x2@105kg
Clean High Pull-2x3@105kg,2x3@117kg

MetCon-
3xFor Time:
5 RMU
7 Thrusters@50kg
15 Cal Row
7 Thrusters@50kg
5 BMU
rest 3 min.
2:57-3:10-3:13
Bike light 20 min