A) amrap 6′
– 6 alt sh taps in tiger pos.
– 6 high hang muscle clean
– 6 front squat
– 6 bb good morning
B) E2′ for 12′ – 6 sets , climbing
10 tng power clean
C) 100 ring push ups
*Every break, 10m bear crawl
(Open: kneeling ring push up, 5m bearcrawl)
TC: 12′
D) For time:
400m run
40 box jump overs
200m run
20 box jumps
Tc: 9′
A. Warm-up: 200m Run 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – left arm 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – right arm 20 Air squat 10 Hollow rock x 3 rounds B. Single-arm Deadlift 1RM / arm RX: Use barbell Open: Use Kettlebell or…
A. WU: 400m slow run 3 rounds: – 8 Shaolin – 12 Pushup – 12 KBSDHP B. Warm up for Clean & Jerk C. Work in pairs: AMRAP 30 minutes – 201 m Running with medballs together – 8 Clean&Jerk RX: 60/40kg, Open: 45/30kg – 8 T2B (Open: K2E or Leg raises) – 20 Wall Ball Run…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90’ – 5 sets: RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM Open: 1 Power Clean + 2 Hang Power Clean – practice with a light/medium weight…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. With a continuously running clock complete the following: – In 7’ find your 3RM Push press ( Open: practice – 3-5 reps) – In 5’ find your 2RM Power jerk (Open: practice – 2-4…
A. Warm-up: 10-10m Tiger walk (forward + backward) 10 Ring Row 10 Burpee 10/10 Single-arm KB deadlift @ medium weight x 3 rounds B. Amrap 18’ 200m Run 6 Muscle-ups (Open: Burpee Pull-up) 12 Am. Swing @ heavy 18 Wall ball @ 9/6kg C. Dead stop Deadlift x 5 RM – focus on…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. C2B/BMU/RMU practice 8 minute B. EMOM Death by Cluster 1 Cluster Start at 40kg male/25kg female Increase the weight w/ M:5kg, F: 2.5kg in every minute…. C. AMRAP 25’ 25 WB 20 Pullup 15 KB Thruster 10 Bar MU /C2B/Pullup…
