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 ohs close grip
C:10 min 2 reps Split Jerk climbing Heavy
D:4x Amrap 3′
-10 Am swing
– 4/4 kb snatch
– 4/4 kb cj
1 rest btw sets
E: 3rds
30 sec Lsit hold parallette
10 sttb
A) Warm up: games B) ‘Otis’ AMRAP 15′ 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses. C) 5 rounds, in teams of 2 A:…
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…
Warm-up: 10m Tiger walk – forward 10m Tiger walk – backward 10/10 Upright row @ easy DB or KB 10/10 Windmill @ easy DB or KB 15 Jumping squats x 3 rounds A. Squat snatch – heavy single Then, 3 Rounds of: 3 Squat snatch @ 70% of A 2 Squat snatch @ 75% 1…
Warm up: Gymn+ FT easy pace: 50-40-30-20-10 Simple Under + btw rounds 20” Plank hold A)Front squat First barbell warm up! 5×3 reps, same weigth 2’ rest btw sets B)Cindy, 20′ amrap: Rx: 5 C2B, 10 Push Up, 15 Jumping Air Squat Open: 5 Pullup, 10 HR Push up, 15 Air Squat …
Warm up after SMR: 3 rds: *250 m easy row *30” Superman hold * 30” Plank (Feet in fitball/BOSU, etc) *20 Alternating Box Step A) In team of 3 (or 4)~ 3 rds: Min 1- Dumbbell bench press, alternating x 14-16 reps Min 2- Split squat x 6/6 Min 3- Kettlebell one-arm row x 8/8…
Warm up: gymn + mobilty + 3rds 10m inch worm 10m crab walk (high hip) 10 wall squat A: BB wu Amrap 5′ ( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press) B: 10 min Find your heavy complex 2 snatch balance + 3ohs Open: Focus on technik…
