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:
3’ rest
6’ AMRAP:
3’ rest
6’ AMRAP:
C)Stretching
Wu:gymn+mobility 5′ amrap 30 jumping jack 30 skeater jump 30 mountain climbers 30 high knee run A:12 min practice Open: Hspu,hswlk, butterfly pull up, bar mu, Rx: hspu, hswlk, bar mu, ring mu B: OTM 25′ = 5rds 1min: Open: 15/12 cal row, Rx: 18/15cal row 2min: Open: 1-2 rope climb, Rx: 1-2 leg less…
Warm up: gymnastics A)TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B)10’ min gymnastics practice C)5 rft: – 5/4/3/2/1 Bear complex with increasing weighz – 12 bar facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D)3 rft: –…
A: 5 min gymn+ 5 min barbell wu B: Rx: squat work, Open: power work and focus the technik emom 4′ – 6 squat snatch 50% – 6 sq clean 50% 1 rest emom 4′ -5 sq snatch 60% -5 sq clean 60 % 1 rest emom 4′ -4 sq snatch 70% -4 sq clean 70% 1…
Gymn + wu A) 5 sets (each side) 2 candlestick roll to pistols + 6-12 pistols (Don’t touch the ground with the other leg) B) EMOM 30′ – 6sets 1) 13/10 cal ski 2) 5/5 kb snatch 3) 13/10 cal row 4) 5/5 kb thrusters 5)30″ wall sit
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. EMOM 10’ – 5 sets -5 Squat clean @50-55% 1RM -8-12 T2B B. 3 sets: AMRAP 4’ / Rest 2’ 2/2 KB Snatch 24/16kg 2 C2B Pullup 4/4… 4…. 6/6…. 6….. etc….
Warm up: 3 rft: * 60 SU * 15 banded good morning * 5 KB clean+ press (not single arm) 1)”Rower Hell” Tc’ 10 min 100/80 cal row Start and every min 5/3 leteral burpee 2)Bear complex practice + in 10-12’ up to heavy 3)Back squat 5×3, same weight 2-3’ rest 4)Tabata superman hold
