Warm-up:
3 rounds of:
– 10m Slow Bear crawl
-10m Slow Tiger crawl
– 5/5 1-arm KB hang squat clean @ medium w.
– 60s. Jump rope (double-unders allowed)
A. EMOM 10’
Odd: 15-20 Unbroken Wall ball 9/6kg
Even: 60s. Recovery Row
B. For time:
3 Bear complex @ 50/25kg
18 Pull-ups
Rest 3:00
3 Bear complex @ 60/30kg
12 C2B pull-ups
Rest 3:00
3 Bear complex @ 70/35kg
6 Bar MU
C. 4×12 Barbell Pendlay row @ same weight
A. Warm-up: 5-7 mins. SMR + 3 Rounds of: 10 Medball clean @ 6/9kg 3 Broad jump 30/30s. Side plank B. For time: RX: 15-12-9-6-3 Heavy wall ball 12/9kg 5-4-3-2-1 Muscle-up (Ring if it possible) TC: 9’ OPEN: 15-12-9-6-3 Wall ball 9/6kg 10-8-6-4-2 Pull-up or Inverted Ring row TC: 9’ C. RX: Power clean Daily max…
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position clean RX: climbing, Open: max load 80% 1 high hang clean + 1 hang clean…
Warm up : Rx/Open: 6’ amrap: – Goblet squat x 8 with 2” hold at bottom@ light kb – 10 band pullapart @easy band – 30” Plank – 15 Hip Trust A)Rx: Find 1 RM Thruster from ground in 8’ Open: In 8’ 4-5x 1 [1 thruster+ 2 fsq]@ same intermed. weight B)3 rounds for…
Wu: gymn+ mobility A: 2rds 25 cal row 25 band good morning 25 hip trust B: 12 min Find your daily max 1 RM Sumo deadlift C: For time 50 shoulder press 40 /30/25kg D:EMOM 20 -15/12 cal skierg – 3-7 sand bag or slam ball clean+ over to shoulder – 20 m lunges du kb…
Warm up: 3 sets: – 15 dow up – 6/6 KB clean@ light – 30″ plank A) Bench press 4×3, same weight 90″-2′ rest B) Death by lateral burpee: EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds C)21-15-9 reps of:…
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:…
