A. Warm-up:
10 Reverse snow angel
10 Hand release push-ups
10 Hollow rock
10 Jumping squats
x 3 sets
B. Push jerk + Split jerk @ from rack
5 min. Practice
8 min. Go to heavy complex
C. Amrap 7’
3-6-9-12-15…etc. Ground to overhead @ 60/40kg
1 Rope climb btw. sets (RX: Legless)
D. 5 sets for quality:
3/3 TGU @ 24/16kg
15 Kipping HSPU
Warm up 5′ amrap 200 m run 6/6 KB clean@ medium 20″/20″ side plank hold Lifting, strength Power Clean daily max in 8′ + E2′ x 3 rounds : 2 power clean@ 90 % of daily max WOD 21-15-9-10-11 reps of * deadlift 50/80 kg box jump overs wallball Acc. KB side bend 3x 10/10…
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) Max reps strict C2B (open : banded strict C2B) Then 3*15 banded BTN pull down C) Front squat 4*3 @85% D) AMRAP 10′ 2,4,6… – alt. Devil presses (you choose the dumbbell) – *10m shuttle run E)…
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
A. Intensive SMR in 8 minute, then 2 rounds: 2′ ski, row 30″ handstand hold 20″ dead hang 20/20 m side monster walk B. AMRAP 30’ 400 m run 1 round outdoor /5 rounds in the corridor 10 burpee box get overs 100/120 cm 5 wall walks 3 ring muscle- ups / 5 bar MU’s /…
A) gymn + amrap 6′ 2, 4, 6… Down up V up Air squat B) 5km row C) 8×4 split jerk, across Half of the group starts with the rowing, the other half satrts with the jerks, then change.
A) gymn + 3 rnft: 7 tempo air squats (3-2-x-1) 7 hindu push ups 7 hip thrusts 7 ring rows B) For time: 10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict) 1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict) C) Back Squat 4×2 @90% D) Amrap 3′ 3 burpees 5 V-ups E) 3 x 20m/20m dual KB Carry R:farmer L:Front rack, then change
