Warm-up:
Gymn. + Amrap 6’
12m Walking lunges
12m Broad jump
15 Push-ups
15 R. Swing @ 12-16-20kg KB
A. 3 sets of:
3 TGU – left arm
10 Toes to bar (strict if it possible)
3 TGU – right arm
10 Strict pull-ups
Rest 60-90s. btw. sets
*use moderate KB for TGU
B. Amrap 16’
200m Run
2 Rope climb
8 Thruster @ 60/35kg or 45/20kg
C. Not for time:
Single-Leg RDL x 10/10 reps @ empty BB
Barbell side bend x 20 reps
x 3 sets
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. E2’30” – 4 sets 5 Squat clean @70% Immediately complete 12 T2B B. E90” – 4 sets 12 KB floor press 8 Strict pull up C. 10-9-8-7-6-5-4-3-2-1 Deadlift – same weight as „A”. Lateral…
Warm up: 3 rft: – 20″ L.sit hold – 15 banded good morning – 10 m bear crawl – 1′ easy run A) Deadlift 3×3, not tng, same weight 2-3′ rest B)6’ AMRAP: 15 wallball 15 lateral burpee 15 thruster @ 20/15 kg barbell 3’ rest 6’ AMRAP: 15 box jump overs 15 power clean…
WU: 3 rounds of: – 100 Simple under – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy double (2s. pause in the bottom pos.) OPEN: Pause front squat 6×2 reps , moderate weight B. „Mod. Nasty girl” RX: 3 rounds for time: 50 Air squats 7…
A)TGU 3×2/2 B)Rx: Strict pullup with 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C)For time: TC:12’ Rx – 30 Pullup – 15 Box Jump Overs – 20 CtB – 15 Box Jump Overs – 5 Bar MU – 15 Box Jump overs – 5…
WU: 3 rounds – 20 Montain climber – 20 BND good morning – 10 Scapula pull up A. Deadlift Rx:4 x 4 80-90% @1RM Open: 4 x 6 60-70% B. AMRAP 20′ Rx: Run 400m 50 DU Run 200m 15 Target Burpee Open: Run 400m 150 Single Run 200m 15 Burpee C. Rx: Max reps…
Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger crawl forth and back x7/7 m B)AMRAP 20’ in team of 2: * 1000 m row( one work, one rest) * 300 m run (together) * 50…
