A. Warm-up: Gymn. + 3 sets of:
10m Bear crawl
10m Monster walk
60s. Plank
20 Air squat
B. Every 2’ x 5 sets
Back squat x 5 reps @ 80% of 1RM
C. Every 3’ x 5 sets
RX:
21 Toes to bar
15 Push-ups
9 Hang power clean @ 50/30kg
Open:
21 K2E or Tuck-ups
15 Push-ups
9 R. Swing @ 24/16kg
D. 10/10 Single-Leg RDL @ use KB or DB
20 Hip Thrust on floor
x 3 sets
A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start it again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups
Warm up gymn+ running+ “animals” A)Lifting, strength KB complex: E90” x 6 rds 2 deadlift+ 2 russian swing+ 2 clean+ 2 FSQ + 2 STOH B)WOD 16’ amrap * 400 m run * 16 hang power snatch@20/30 kg * 16 box jump * 16 pushup C)Acc. hollow rock tabata
Warm up 5’ amrap * 10 scapula pushup * 5 get up Johnny * 30” superman hold * 10 air squat Lifting, strength a)Strict press E90” x 3 reps, not tng, 4 rounds b)Push up btw 2 plates (hands on plates) 4x 8-12 1’ rest btw sets WOD 10’ amrap * 15/12 cal row *…
A. Games + animal walks B. Partner workout 150 Box jumps 150 Wallballs 150 Bar facing burpees 150 Pull- ups 150 Air Squats 150 Push jerks 35/25 300 DU’S / 100 DU’S C. Acc. work 100 OH sit- ups @plate D. Stretching
A) gymn + amrap 7′ – 10m bear crawl – 20″/20″ 1-legged glute bridge hold – 7/7 upright row B) EMOM 16′ – 4 sets 1) 8 DB bench press 2) 12 medball squat clean 3) 16 alt. pendlay row 4) 12 abmat sit-ups C) For time: 5-4-3-2-1 rope climb ascent 50-40-30-20-10 DU’s Tc:10′ D)…
Gymn. + Hip mobility + A. 3 rounds: 10 Alt. v-ups 8 Medball clusters @9/6 6 Down-ups B. 19.1 Amrap15′ 19 Wallballs @9/6 19 cals Row C. Back Squat 5×2-3 reps @90% of 1RM. /2′ rest btw sets D. 4x max unbroken pushup / 1’30” rest btw sets
