A. Warm-up:
10-10m Tiger walk (forward + backward)
10 Ring Row
10 Burpee
10/10 Single-arm KB deadlift @ medium weight
x 3 rounds
B. Amrap 18’
200m Run
6 Muscle-ups (Open: Burpee Pull-up)
12 Am. Swing @ heavy
18 Wall ball @ 9/6kg
C. Dead stop Deadlift x 5 RM
– focus on perfect start position!
D. Accumulate 200m
Pinch grip plate carry x 20/15/10kg plate
A: 10 min shoulder and hip mobility B: 10min Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk C: Team of 2 60 cal…
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 10 tng power clean C) 100 ring push ups *Every break, 10m bear crawl (Open: kneeling ring push up, 5m…
Szerda WU with Partner: (You go, I go) 4 rounds of each: 8 Am. Swing @ medium w. 8 Air squat 8 Push-ups A. Partner workout: (Divide anyhow) For time: 1000m Row 100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100 Wall ball 100 Deadlift 100 Box jump-overs…
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’…
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…
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 …
