WU: 3-5’ gymn.
+
3 rounds:
15 Banded Good morning
10 Keljfeljani
4 rounds for time:
3 Shoulder to overhead 70/45kg (Open: 50/35)
1 round „Cindy” (5 Pullups, 10 HRPU, 15 Air squat)
6 Power clean 70/45kg (Open: 50/35)
2 round s „Cindy”
9 Deadlift 70/45kg (Open: 50/35)
3 rounds „Cindy”
TC: 35’
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B:Find your 3RM Push Jerk – 10min C:Every 3min x6 10 pull up 20 jump air squat 10 burpee ttb 20 jump lunges D:3rds 10/10 kb romanian deadlift 20 alt kb dead row 60 sec superman hold
A) Gymn + wu B) daily max (10′) 1 squat clean + 2 fsq C) 3 RFT: 5/5 kb snatches ( no deadsnathes ) @ heavier then u usually use 10 hspu 30 air squats Tc:6′ C) 12-9-6-3 Strict pull ups 2x pushups (For quality) D) 30-20-10 Reverse crunches Straight body ceiling reaching crunches
A) gymn + 3 rnft – 10 snow angel + push up – 5 ‘János’ + walk out – 10 sit up B) EMOM 16′ – 4 sets 1) 2 wall walk + 8 T2B 2) 50 DU 3) 20 burpee 4) rest walk C) EMOM as long as you can 1 cluster ( Start:50/35…
Gymn + wu A) E90″ for 7’30” – 5sets 8 shoulder press @50-40/35-25, immediately into 16 UB push ups B)3*20 fsq , climbing (in 10′) C) E30″ for 16′ – 8sets 1) 8 pull ups 2) 6 target burpees 3) 8 T2B 4) 6 box overs D) 60 bb side band
A. Warm-up: 8-10mins. Running warm-up B. EMOM 10’ RX: Odd: 40-50 Double-unders Even: 5 TNG Squat snatch @ you choose weight OPEN: Odd: 35s. Amrap Single-unders Even: 5 TNG snatch @ you choose weight C. Front squat 3×12 reps @ 55-60% of 1RM Rest 2:00 btw. sets D. Double KB or Dumbbell OH carry 250m…
A: OTM 20′ – Row, Rx: 15cal Open: 8-10 cal – 5/5 reverse lunges with BB behind neck Rx: 40-60 kg Open: 30kg – 1-2 rope climb Rx: leg-less – 15 abs roll B: 8 min Pistol squat Rx: find your heavy 3 reps / leg Open: pistol practice and progression C: 6-6-6 min Run Skierg Row D: 3 rds 12 barbell…
