WU:3-5’ gymnastic
AMRAP 5’ WU pace
10 Jumping squat
5 Empty BB High hang snatch pull
20 DU/ 40 Single
A.
E90” – 6sets
3 Pause Fsq @65% 1RM (2” pause at the bottom)
B.
E5’ – 3 sets
40DU
6 Hang Squat snatch 50/35kg (35/25)
30 DU/60 Single
4 Hang squat snatch
20 DU/40 Single
2 Hang Squat snatch
10 DU/20 Single
C.
3 rounds for time:
16 KB Snatch
30 Wall Ball
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
WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing A. 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30) B. 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…
A. Warm-up: Amrap 6’ 50 Mountain climbers 1/1 TGU @ 12/8kg KB 10 Scapula pull-ups 10 Banded good morning B. Amrap 15’ RX: 10m Walking Russian swing 10m Handstand walk 10m Burpee broad jump 10m Tiger walk OPEN: 10 Walking Russian swing 10m Tiger walk 10m Burpee broad jump 10m Bear walk C. Every 2’ x 4…
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′
Warm up: 5’ amrap: 10 goblet squat@ light KB 5/5 CJ @ KB 15 m bear crawl 10 snow angel A)Work up to daily max or heavy weight in squat clean in 8’ Practice, than go heavy! B)STOH, not from ground; for time: 12 reps @ ~70 % 10 reps @ 75% 8 reps @80%…
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A. Squat snatch: Find your daily heavy double in 10 min Then: 2 x 2 @90% of daily heavy double 2 x 3 @80% B. Thruster: Find your daily…
