A) amrap 6′
– 6 alt. crab & reach
– 6 high hang muscle snatch
– 6 narrow grip ohs
– 6 deadbugs
B) E2′ for 12′ – 6 sets , climbing
8 tng power snatch
C) EMOM 8′
2 back squats , climbing
D) EMOM 10′ – 5 sets
Odd) 15 power snatch @35/25
Even) 15/12 cal row
A) gymn + wu B) ‘Kev’ With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts (Rx:142/92 , Open:80/50) each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 16m partner barbell carry C) 5 sets of: 8 bench press @65-70% of 1rm 8/8 knee support DB row @yoi choose the…
A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold x 3 rounds B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets C1. 3 Rounds for time: 21 Pull-ups 15 Burpee 30m Weighted Walking lunges Rest 5:00 Repeat 3 rounds! C2. 3 Rounds for time: 800m Run 500m…
A) EMOM 8’ Rx: Min 1- L sit hangingx 30” Min 2-Overhead farmar carryx 30” 2×20/2×16 Min3-HS Walkx 10-20 m Min 4- 50 DU Open: Min 1-Passive hanging, legs in hollow pos.x30” Min 2-Front rack carry x30” Min 3-HS holdx 30” Min 4-100 SU B)Rx: Find in 10’ heavy weight in following complex: – 1…
A) gymn + amrap 5′ 10/10 cross body DL 10 alt. v ups 10 jumping squats B) Emom 8′ 5-7 strict pull-up + 5-7 dip C) E90″ for 12′ – 8 sets , climbing 2 back squat + 1 btn thruster + 2 push jerk D) Amrap 14′ 7 T2B 14 steps OHWL @24/16 KB 9 K2E…
Warm up: gymn+ mobility A: 3 light rds – 10 snow angel – 10 donkey kicks (face to wall) – 10 cobra – 10 scapular push up B: bb warm up Amrap 4′ – 4 press – 4 push press – 4 push jerk – 4 split jerk 2/2 left and right leg – 4…
WU: 3 rounds: – 5/5 One arm KB Thruster – light, medium – 15 Band Pull Apart – light – 15 Situp A. Front Squat Rx: Every 2 min – 3 x 8 @70%+ Open: Every 2 min – 3 x 6-8 – moderate weight, perfect front rack position, vertical torso as possible B. Push Press Rx: Every 90″…
