WU:
3 rounds
– 20 Montain climber
– 20 BND good morning
– 10 Scapula pull up
A.
Deadlift
Rx:4 x 4 80-90% @1RM
Open: 4 x 6 60-70%
B.
AMRAP 20′
Rx:
Run 400m
50 DU
Run 200m
15 Target Burpee
Open:
Run 400m
150 Single
Run 200m
15 Burpee
C.
Rx: Max reps pull ups in 5 minutes
Open: Max reps banded pull ups or ring row
D.
3 rounds:
10/10 Single leg RDL with KB
30 Russian twist with plate
Warm-up: 3 rounds of: – 10m Slow Bear crawl -10m Slow Tiger crawl – 5/5 1-arm KB hang squat clean @ medium w. – 60s. Jump rope (double-unders allowed) A. EMOM 10’ Odd: 15-20 Unbroken Wall ball 9/6kg Even: 60s. Recovery Row B. For time: 3 Bear complex @ 50/25kg 18 Pull-ups …
A) Warm up: games B) ‘Otis’ AMRAP 15′ 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses. C) 5 rounds, in teams of 2 A:…
Wu:gymn+mobility 5′ amrap 30 jumping jack 30 skeater jump 30 mountain climbers 30 high knee run A:12 min practice Open: Hspu,hswlk, butterfly pull up, bar mu, Rx: hspu, hswlk, bar mu, ring mu B: OTM 25′ = 5rds 1min: Open: 15/12 cal row, Rx: 18/15cal row 2min: Open: 1-2 rope climb, Rx: 1-2 leg less…
WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing A. 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30) B. 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…
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)…
WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A. 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B. AMRAP 30’…
