A:Gymn+mobility+strech
B:3light rds
20 flutter kicks
5 hand climbing
10 snow angel
5 get up jhonnie
20 dead bug
C:Power Pack climbing
For Time
10-8-6-4-2
Strict Press
Strict pull up
Front squat
D: Amrap 6′
14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg
14 hrpu
14 jump lunges
2 min rest
Amrap 6′
5/5 one arm kb or db clean and jerk Rx:24/16kg Open: 16/12kg
5 hr burpee
10 Rx: pistol Open: jump air sq
E: 3rds
20 hollow rock
20 inverse hollow rock
A. Warm-up: EMOM 8’ Odd: 40s. Row @ moderate tempo Even: 12 Down-ups B. Rope climb technic in 5 minutes Then… 4 Rounds for time: 5/5 Single-arm KB Thruster @ heavy 2 Rope climb Tc: 8 min. C. In 10 minutes: Split jerk 1RM – from rack Open: Split jerk practice D….
A. Warm-up: 90s. Row 5 Inchworm 10/10 Single-arm KB clean 45s. Plank x 3 rounds B. EMOM 10’ RX: Odd: 3 Strict HSPU + 6 Kipping hspu Even: 4-6 D-ball or Sandbag over to shoulder OPEN: Odd: 3 Kipping HSPU + 6 Push-ups Even: 4-6 D-ball or Sandbag over to shoulder Rest 5’ EMOM 10’…
Warm up: 5′ amrap: 12 Scapula push up 12 Overhead Squat by wall 8 light burpee A)Rack jerk E 90″ for 12′ 3 reps, same weight Open: 3-5 reps, practice, light weight B)3 rounds for time of: TC:15′ 10 dumbbell/kettlebell power snatches, left arm 10 single-arm overhead squats, left arm (Open: Front squat) 10 T2B (Open:…
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Bergeron Open Test’ AMRAP 20′ 50 wb 50 du 40 box jump 40 t2b 30 c2b 30 burpee 20 power clean 20 jerk 10 power snatch 10 muscle up @ 65/45kg / open:45/25kg…
A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B: 8min : Rx: Triple under Open: DU under practice C: 10-8-6-4-2 Shoulder press, climbing du kb 90 sec rest D:10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open: 15/10kg – Thruster – V-ups E: Streching w….
Warm Up: Gymn+ running + animal movements in 8 min A) 3 sets of: – Dead Bug x 12 – Monster Walk x 10/10 m Forth anf Back – Reverse Plank Hold x 20″ B)Front squat, from floor, 2 rounds (Squat clean = 1 rep) Min 1- 8 reps@ 60-65% Min 2- 6 reps@ 70 % Min 3- 4…
