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 walk or lateral hsw around the box )
4) 14 alt. DB! snatches
D) 3 RFT:
– 12 OHS @45/30 (open: bb)
– 6 facing burpee (new open standard)
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. EMOM 10’ – 5 sets -5 Squat clean @50-55% 1RM -8-12 T2B B. 3 sets: AMRAP 4’ / Rest 2’ 2/2 KB Snatch 24/16kg 2 C2B Pullup 4/4… 4…. 6/6…. 6….. etc….
A. Warm-up: 5’ Gym. + 60s. Shuttle Run (15m) 30s. Rest x 3 sets with increasing volumen! B. EMOM 10’ 5 Strict HSPU + 5 Strict C2B pull-ups Open: 7 Push-ups + 7 Double KB sumo DL high pull C. For time: 45 Clean & Jerk @ 30/45kg 45 T2B (open: K2E) 45…
A. Warm-up: 10-10m Single arm Front rack duck walk @ easy KB 5/5 KB windmill @ easy KB 60s. Plank x 3 rounds B. For time: 30 Double KB hang power clean @ heavy 24 Alt. Pistol squats 15 Double KB hang power clean @ heavy 12 Alt. Pistol squats Tc: 6’ C….
Warm-up: 3 rounds of: – 10 Inchworm – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy triple (2s. pause in the bottom pos.) OPEN: Pause front squat 6×3 reps , moderate weight B. For time: 400m Run Then, 24-20-16 reps of: Alt. KB snatch @ 16/24kg…
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:…
Warm up: 3 sets: * 30” HS hold * 14 Bird Dog * 20 Shoulder taps in plank * 10 light Kb am swing * 10 cossack squat A)Work up to heavy in 10 min: – 1 Hang Power clean – 1 tng Power Clean – 1 Front squat – 1 Push Jerk – 1 Rack…
