A) amrap 6′
– 6 scorpion
– 6 sn grip sh press btn & ohs
– 6 cossack squat
B) E2′ for 12′ – 6 sets , climbing
10 hang squat snatch
C) 100 ring row (legs on box)
*Every break, 10 cal row
TC: 12′
D) EMOM 15′ – 3 sets
1) 15/12 cal row (open: 10/8)
2) 15 wb (open: 12)
3) 15/12 cal ski (open: 10/8)
4) 200m run
5) rest
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds for quality: – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B. E90″ – 3 sets (speed focus) 3…
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’…
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 6′ RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean daily max or 1RM OPEN: 8×3 Squat clean , climbing…
Warm up: SMR, gymn, shoulder mob A)Dumbbell Man Makers + TGU 8 MM+ 4/4 TGU 6 MM + 3/3 TGU 4 MM + 2/2 TGU 2 MM + 1/1 TGU Increase weight in every roundy B) Karen: 150 WB for time@6/9 kg Every break: 10 m bear crawl with 12/20 kg KB
A1: 8-10min shoulder and hip mobility A2: AMRAP 5′ – 5-5 one arm light kb snatch 12/8 kg – 5 hindu push up – 5 -5 cossack squat B: 10min TC’ Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs Open: Snatch practice: no max…
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…
