Wu: gymn+mobility + zumba + aerobic
A:team of 2
400m/400m human carry
B:team of 3 ……40min tc’
2000m row 666m/666m/666m then 2 people max reps: abmat sit up
50 hrpu syncro
2000m row 666m/666m/666m then 2 people max reps: wall ball
12 rope climb
2000 row 666m/666m/666m then 2 people max reps: syncro am swing
50 syncro burpee
2000m row 666m/666m/666m then 2 people max reps: syncro du snatch
Warm up: 5′ AMRAP: * 20″ push up hold * 10 shoulder taps in HS hold ( Open: in push up pos.) * 12 alternating pistol squat * 8 wall squat A)Strict press 3×2 (not tng), same weight with 90″ rest btw sets B)Back squat E2 for 10′ 3 reps@ ~ 85-90% of 1 RM…
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 …
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds: Rx: 15 reps Dimmel deadlift @~50% 1RM DL Open: 12-15 reps Dimmel deadlift – light weight Rest 90” btw sets (The Dimmel Deadlift is essentially the top 2/3 of a regular…
A) amrap 6′ – 6 alt sh taps in tiger pos. – 6 high hang muscle clean – 6 front squat – 6 bb good morning B) E2′ for 12′ – 6 sets , climbing 10 tng power clean C) 100 ring push ups *Every break, 10m bear crawl (Open: kneeling ring push up, 5m…
Warm-up: 3 Rounds of: 10/10 KB snatch @ easy weight 20 Dead bug 14 Alt. Box steps 40/50cm A. Tng box jump technic in 5-8 mins. Then, EMOM 12’ Odd: 5 Box jump @ as high as possible Even: 3-5 D-ball or Sandbag over to shoulder B. Back squat in 8-10 minutes RX:…
A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold x 3 rounds B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets C1. 3 Rounds for time: 21 Pull-ups 15 Burpee 30m Weighted Walking lunges Rest 5:00 Repeat 3 rounds! C2. 3 Rounds for time: 800m Run 500m…
