Warm Up: 5’ amrap:
8/8 Single-leg Glute Bridge
8/8 Walking Lunges
30 Jumping Jack
A)OTM 10’
Odd: Back squat x 5 @ ~ 70 %
Even: Rx: Paralett L-Sit Hold x 20” , Open: Active Hanging or L-Sit Hang
B)Varazdin Workout 1: 9’ amrap
300 m run
10 Swing
10 Burpees
200 m Run
20 Swing
20 Burpees
100 m Run
30 Swing
AMRAP Burpee in remaining time
RX: 24/32 kg
Open: 16/24 kg
C)Romanian deadlift(barbell)
4×10, same weight
Warm-up: 10m Tiger walk – forward 10m Tiger walk – backward 10/10 Upright row @ easy DB or KB 10/10 Windmill @ easy DB or KB 15 Jumping squats x 3 rounds A. Squat snatch – heavy single Then, 3 Rounds of: 3 Squat snatch @ 70% of A 2 Squat snatch @ 75% 1…
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 8 tng power clean C) 80 seesaw press @db KB (you choose the weight) Every break : 1 wall walk…
Warm up: 5′ AMRAP: * 20″ push up hold * 10 shoulder taps in HS hold ( Open: in push up pos.) * 12 alternating pistol squat * 8 wall squat A)Strict press 3×2 (not tng), same weight with 90″ rest btw sets B)Back squat E2 for 10′ 3 reps@ ~ 85-90% of 1 RM…
Warm up: 10 min gymn+ hip mobility+ running A)Squat clean 5-6x 2 reps, climbing weights 90” rest btw sets No tng B )5 rounds for time * 21 Am swing Rx: 28/20kg, Open: 20/12 kg * 16 Box Jump overs * 8 T2B (Open: 12 V-Sit up) C)EMOM 12’ Min 1- Double…
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position clean RX: climbing, Open: max load 80% 1 high hang clean + 1 hang clean…
A) gymn + wu B) daily max (10′) 1 power clean + 1 push press + 1 hang power clean + 1 push press C) 4*3 clean pull @ 120-130% of B D) amrap 18′ 9 thrusters @30/20 18 lat. burpees 27 pull-ups 36 fr rack rev lunges @30/20 45 DU’s E) romwod : dragon,…
