A)7’ amrap:
– 12 scapula push up
– 6 sitting snow angel by wall
– 12 goblet squat@light
– 3/3 cossack
– 12 Dead bug
B)Clean and Jerk (squat clean+split jerk)
Rx: Daily 2 RM ( no tng but 2 RM) in 12’
Open: 6x 2 same weight, then rack jerk practice
C)E2’ for 8’
Rx:First go up to 3 reps deadlift, then E2’
Deadlift x 3 tng reps@ 75 of 1 RM + 15 Sit up with Ball 6/9 kg
Open:
Deadlift x 6 reps @45/70 kg+ 15 sit up
D)8’ amrap:
– 15 burpee
– 16/ 20 cal row
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 8 hang squat clean C) EMOM 12′ – 4 sets 1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)…
A. Warm-up: 20 Opposite arm-leg raises in Tiger Pos. 20 Band pull-apart / easy band 20 Cossack squats x 3 sets B. Pistol squat “practice” RX: weighted pistol squat x 6 reps alternating x 5 sets C. 3 rounds for time: 20 Wall ball @ 9/6kg 20 Alt. 1-arm KB hang power clean @ 24/16kg…
A:OTM 10′ – Atomic sit up with 2,5-10kg plate Rx 10, Open 6-8 – 8/8 Single leg romanian deadlift with 4-16kg kb B: 3 sets 3 reps Tempo deadlift [4141] Rx: 60-65-65+%, Open: 40-45-50% C: 8min find your heavy man maker w. Dumbell or kb Open: db or kb man maker practice D: Amrap 10 With the 60% of C 1.2.3.4.5…….
WU:3-5’ gymnastic AMRAP 5’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 DU/ 40 Single A. E90” – 6sets 3 Pause Fsq @65% 1RM (2” pause at the bottom) B. E5’ – 3 sets 40DU 6 Hang Squat snatch 50/35kg (35/25) 30 DU/60 Single 4 Hang squat snatch 20 DU/40…
A)gymn + 3 rnft: – 3 walk outs – 6 shoulder taps + 6 hip taps + 6 ankle taps – 9 x 1 bb good mornings + 1 btn push jerk B) E2′ for 12′ – 6 sets , climbing 6 tng push jerk C) EMOM 8′ 1 front squat , climbing D)…
Warm up: Gymn+ FT easy pace: 50-40-30-20-10 Simple Under + btw rounds 20” Plank hold A)Front squat First barbell warm up! 5×3 reps, same weigth 2’ rest btw sets B)Cindy, 20′ amrap: Rx: 5 C2B, 10 Push Up, 15 Jumping Air Squat Open: 5 Pullup, 10 HR Push up, 15 Air Squat …
