A) gymn + amrap 5′
10/10 cross body DL
10 alt. v ups
10 jumping squats
B) Emom 8′
5-7 strict pull-up + 5-7 dip
C) E90″ for 12′ – 8 sets , climbing
2 back squat + 1 btn thruster + 2 push jerk
D) Amrap 14′
7 T2B
14 steps OHWL @24/16 KB
9 K2E
18 alt. KB deadsnatch
E) acc: 150m slam ball/sand bag carry (only bear hug)
A: 10min animal flow B: 2 light rds only BB 10 squat snatch 10 snatch balance 10 snatch press 10 burpee C: Every 90 sec x 8set 3 position snatch Rx: climbing Open: max load 80% 1 high hang snatch + 1 hang snatch + 1 snatch D: Amrap 5″ x 2 1 box jump…
A:Gymn+mobility+strech B:3light rds 20 flutter kicks 5 hand climbing 10 snow angel 5 get up jhonnie 20 dead bug C:Power Pack climbing For Time 10-8-6-4-2 Strict Press Strict pull up Front squat D: Amrap 6′ 14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg 14 hrpu 14 jump lunges 2 min rest Amrap…
A. Warm-up: Easy “Amrap” in 8 mins. 10m Walking Lunges 10 V-ups 10 PVC OHS 45s. Handstand hold B. Power snatch – warm up to 50-60% of 1RM Then.. For time: 10-8-6-4-2-4-6-8-10 reps of: Unbroken Tng Power snatch @ 50% of 1RM Snatch C. Every 2’ x 5 sets Back squat x 5 reps @…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90’ – 5 sets: RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM Open: 1 Power Clean + 2 Hang Power Clean – practice with a light/medium weight…
A: 8 min gymn+mobility B: 8min running school C: Every min, for 10min (5sets) odd: 10 deadlift Rx: 100/60kg Open: 70/35kg even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up D:”RunTrack” Rx: Every min 200m run x10 Open: every 90 sec 200m run x10 E: Streching, focus hamstring and full leg
A) gymn + wu B) emom 30′ 1) 14/11 cal row 2) 14 t2b (open 20 vups) 3) 2 power snatches Climbing in weights by 5/2,5 kgs, start from 40/25 C) acc 3′ hs hold (every break: 30″ deadhang)
