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
Box jump-overs @ 60/50cm
Tc: 10 min.
C. “Ab killer”
“without rest”
25 V-ups
60s. Hollow hold
25 Sit-ups
60s. Plank
Rest 90s.
x 2 rounds
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…
A. Warm-up: Gymn + Warm-up games in 10-15 mins. *Trainer choice B. Half kneeling strict press x 8/8 reps @ use DB or KB Pull-up on rope x 3-5 reps / arm Rest 60-90s. x 3 sets *Open: Single-arm Ring row x 6/6 reps C. “Diane” 21-15-9 reps for time: Deadlift @ 102/70kg HSPU *Open:…
Wu: gymn+ Mobility A: 4 light rds 50 du/ 75 simple 10 thruster 50m double plate carry pinch grip choose weight B: 15 min Handstand walk practice and progression C: Every 90 sec x 10 5sumo dl high pull 30/20-25 kg 7 push press 9 power snatch max distence inga run 10m btw sets 30…
WU:3-5’ gymnastic AMRAP 5’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 DU/ 40 Single A. E90” – 6sets 3 Pause Fsq @65% 1RM (2” pause at the bottom) B. E5’ – 3 sets 40DU 6 Hang Squat snatch 50/35kg (35/25) 30 DU/60 Single 4 Hang squat snatch 20 DU/40…
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m Run @42,5/30 C) 3 sets of: 8 strict T2B 30″/30″ side plank
A. WU: 400m slow run 3 rounds: – 8 Shaolin – 12 Pushup – 12 KBSDHP B. Warm up for Clean & Jerk C. Work in pairs: AMRAP 30 minutes – 201 m Running with medballs together – 8 Clean&Jerk RX: 60/40kg, Open: 45/30kg – 8 T2B (Open: K2E or Leg raises) – 20 Wall Ball Run…
