A. Warm-up:
3 rounds of:
12 Down ups
6/6 Single Leg glute bridge on floor
12 jumping squats
50m KB goblet carry (kb don’t touch the chest)
B. In 10 minutes:
RX: Cluster 1RM
OPEN: Cluster + Thruster @ moderate weight
x 7 sets
C. For time:
12-9-6 Cluster
400m Run btw. sets
RX: 70/45kg
OPEN: 50/30kg
Tc: 16’
D.
30/30s. Single-arm KB front rack hold @ 24/16kg
30s. Arch rock
Rest 30s.
x 4-5 rounds
A. Warm-up: EMOM 9’ Min1: 1 Wall climb + 30 Double unders (50 single unders) Min2: 15 Am. Swing @ easy KB Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold B. “Sprint wod” For time: 100 DU (open 150 SU) /24 Alt. Dumbbell Snatch @ heavy! 50 DU (open 75 SU) 12…
Warm-up: Gymn. + Amrap 6’ 12m Walking lunges 12m Broad jump 15 Push-ups 15 R. Swing @ 12-16-20kg KB A. 3 sets of: 3 TGU – left arm 10 Toes to bar (strict if it possible) 3 TGU – right arm 10 Strict pull-ups Rest 60-90s. btw. sets *use moderate KB for TGU …
Warm up:running+ exercises + animal movements in 10’ A)E90”x 5 sets Alternating back rack lunges Total 12 (6/6) reps B)Tabata (22’) – tabata push jerk * Rest 2’ – tabata deadlift ** Rest 2’ – tabata push up Rest 2’ – tabata hang power snatch* * Rx: 40/25 kg, Open: 30/20 kg ** Rx: 60/40…
A) In 50 mins (Part A) ‘Dork’ 6rft 60 DUs 30 kbs @24/16 15 burpees (Part B ) 1RM Squat Clean in the remaining time
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…
WU: gymn+ Shoulder and wirst mobility EMOM 9’ -50 du open 80 simple -10 hand climb+5 snow angel -12 cossack squat A: EMOM 10′ Rx: 1-2 legless rope climb Open: 1-2 rope climp Scaled: rope climb practice B: EMOM 24’ – 14 du kb front rack lunges – 15/12 cal row – 45 sec supermen hold…
