A. Warm-up: Amrap 6’
50 Mountain climbers
1/1 TGU @ 12/8kg KB
10 Scapula pull-ups
10 Banded good morning
B. Amrap 15’
RX:
10m Walking Russian swing
10m Handstand walk
10m Burpee broad jump
10m Tiger walk
OPEN:
10 Walking Russian swing
10m Tiger walk
10m Burpee broad jump
10m Bear walk
C. Every 2’ x 4 sets
10 Unbroken deadlift @ 70% of 1RM
D. For time:
25 Toes to bar
25 Knee to elbow
25 V-ups
25 Sit-ups
A)Gymn + 4 RNFT: – 6 bb thrusters – 8 bb muscle cleans – 10 rev lunge B) E2′ for 12′ – 6 sets , climbing 6 hang squat clean C) EMOM 16′ – 4 sets 1) 2 legless / 3 rope climb asc. 2) 20-12 pistols 3) 2*6 m HSW ( open : wall…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
WU: 3 rounds: – 15 Russian swing – medium – 15 Reverse snow angel – 5/5 Windmill A. Power Snatch Rx: Every 2 min – 5 x 5 Touch & Go – work up to a medium/heavy-ish weight Open: Every 2 min – 5 x 3 Touch & Go – moderate weight B. Every 5 minutes…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C. AMRAP 25’ 80 DU (160 SU) 12 Am.Swing…
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 10 hang squat clean C) EMOM 12′ Odd) 4 strict hspu + 8 pushups ( Open : 4 pike pushups + 4 pushups…
Warm up: gymn+hamstring and shoulder mobility A: 3 light rds 5 wall climb 10 squat rock 10-10 bulletproof shoulders 5 get up jhonnie B: BB warm up Amrap5′ 1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4 then 10 min Find your heavy complex 1 cluster + 1 thruster + 3 front squat C:…
