WU: 3-5’ gymnastic
3 rounds:
10 Pushups
60 Single under
10 Scapula pullups
A.
4 rounds:
5 Wall Climb – rest 45” (Open: 3-4 Wall climb)
50 DU – rest 45” (Open: 100 Singles)
8/8 KB Half-kneeling shoulder press – rest 45”
15 Ring row – rest 45” (Open: 10-12 Ring row)
B.
E8’ – 4 sets:
Run 800m
25 Am.swing 24/16kg (Open: 16-20/8-12)
15 Pullups (Open: 12-15 Banded or Ring row)
C.
400m Farmer Carry w/ 2KB
Warm up: gymnastics A)TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B)10’ min gymnastics practice C)5 rft: – 5/4/3/2/1 Bear complex with increasing weighz – 12 bar facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D)3 rft: –…
Warm up: gymn+hamstring and shoulder mobility A: 3 light rds 5 wall climb 10 squat rock 10-10 bulletproof shoulders 5 get up jhonnie B: BB warm up Amrap5′ 1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4 then 10 min Find your heavy complex 1 cluster + 1 thruster + 3 front squat C:…
A: 5 min gymn+ 5 min barbell wu B: Rx: squat work, Open: power work and focus the technik emom 4′ – 6 squat snatch 50% – 6 sq clean 50% 1 rest emom 4′ -5 sq snatch 60% -5 sq clean 60 % 1 rest emom 4′ -4 sq snatch 70% -4 sq clean 70% 1…
A) Dynamic warm up in 5-6’ like running school, jumps, lunges,glutes act… B) OTM 8’ Rx: Odd: 6/6 heavy lunge steps (back racked) (alternating)~ 65/45 kg Even: 16 heavy Russian swing Open: Odd: 16 front rack lunge@2x KB Even:16 russian swing C) Power clean’s ladder :2 rounds Rx: Min 1- 3 Lateral Burpee+ 10 power…
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…
A. Warm-up: 125 Single-unders 10 Inchworm 25 Air squat 60/60s. Side plank x 3 rounds B. Tempo Strict push-ups x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C1. Amrap 20’ 2 Ring MU 4 Strict HSPU 8 Am. Swing @ 24/32kg C2. 15 Rounds for time: (TC:…
