WU: 3-5’ gymnastic
3 slow rounds:
– 15m monster walk
– 15 Banded good morning
– 5/5 spiderman and reach
A.
E2’30” – 4 sets
5 Squat clean @70%
Immediately complete 12 T2B
B.
E90” – 4 sets
12 KB floor press
8 Strict pull up
C.
10-9-8-7-6-5-4-3-2-1
Deadlift – same weight as „A”.
Lateral burpee
D.
Accumulate 2 minutes Nose to wall HS hold
A. Warm-up: 20 Opposite arm-leg raises in Tiger Pos. 20 Band pull-apart / easy band 20 Cossack squats x 3 sets B. Pistol squat “practice” RX: weighted pistol squat x 6 reps alternating x 5 sets C. 3 rounds for time: 20 Wall ball @ 9/6kg 20 Alt. 1-arm KB hang power clean @ 24/16kg…
WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A. 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B. AMRAP 30’…
A. Warm-up: EMOM 8’ Odd: 12-15 Burpee Even: 12-15 GTOH with Plate! B. Kipping or Butterfly pull-up practice in 5-8 minutes, then.. 5×5 Strict pull-ups You can choose workout: (C.a.) 7 Rounds for time: 3 Muscle-ups (Ring or Bar) 6 Clean & Jerk @ 60/40kg Tc: 14 min. (C.b.) Amrap 14’ 25 Burpee 3 Rope…
A. Warm-up: 10-10m Tiger walk (forward + backward) 10 Ring Row 10 Burpee 10/10 Single-arm KB deadlift @ medium weight x 3 rounds B. Amrap 18’ 200m Run 6 Muscle-ups (Open: Burpee Pull-up) 12 Am. Swing @ heavy 18 Wall ball @ 9/6kg C. Dead stop Deadlift x 5 RM – focus on…
A) gymn + wu B) emom 30′ 1) 14/11 cal row 2) 14 t2b (open 20 vups) 3) 2 power snatches Climbing in weights by 5/2,5 kgs, start from 40/25 C) acc 3′ hs hold (every break: 30″ deadhang)
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%…
