A) gymn + amrap 6′
12 sh taps in push up pos
10 reverse lunges
8 down ups
6 sit ups
B) daily max split jerk from rack in 10 mins
C) AMRAP 12′
2 Push Presses @50/35
2 Toes to Bar
2 Box Jump Overs
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
…
Up by (2’s) until finish
D) 5 sets
15 reverse crunches
15 straight body ceiling reaching crunches
A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 25 Wall ball @ 6/9kg 20 T2B 15 Power snatch @ 42,5/30kg C. Core 20 Banded good morning No rest! 60s. Superman hold Rest 1’ x 3 rounds …
A: OTM 20′ – Row, Rx: 15cal Open: 8-10 cal – 5/5 reverse lunges with BB behind neck Rx: 40-60 kg Open: 30kg – 1-2 rope climb Rx: leg-less – 15 abs roll B: 8 min Pistol squat Rx: find your heavy 3 reps / leg Open: pistol practice and progression C: 6-6-6 min Run Skierg Row D: 3 rds 12 barbell…
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B:Find your 3RM Push Jerk – 10min C:Every 3min x6 10 pull up 20 jump air squat 10 burpee ttb 20 jump lunges D:3rds 10/10 kb romanian deadlift 20 alt kb dead row 60 sec superman hold
A) gymn + wu B) 6*3 push jerk from rack , climbing C) 6*3 squat snatches , climbing (no tng) D) 16 rounds in teams of 2 (I go, u go) 14 box jump overs 12 wb 4 SB over the shoulder TC : 24′
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 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 120/80 kg open 90/50 kg+ 5/5 kb press half kneeling rx:24/16; open 20/12 C: For time 10 ohs 60/40 open 40/25 15 ring dip 20 jump sq 25 hrpu 30 wall ball 25…
