A. Warm-up: Gymn + 3 sets of:
100 Single-unders
10 TRX row
10 Tuck jump
10 Joga push-ups
B. Double KB push press
2×5 reps @ warm-up
4×5 reps @ working sets, heavy!
C. Ring or Box dip x 6-8 reps
TRX face pull x 6-8 reps @ pause 2s. at the top pos.
x 3 sets
D. EMOM 16’
Min1 – 15/12 Cal Row
Min2 – 20/15 Empty BB Thruster 20/15kg
Min3 – 70 DU’s / 110 SU’s
Min4 – Rest
A) Gymn + Games B) Skill : pegboard or rope climb C) ‘Holleyman’ 30 RFT: 5 WB 3 HSPU 1 power clean @100/70
Gymn. + Team Games A. Every 4′ for 30′ First 4′ (AMRAP) 12 db kB cleans 40 du’s / 100 single unders 12 hrpu’s Second 4′ (AMRAP) 250 m row 12 db kB push presses 12 Jumping lunges Third 4′ (AMRAP) Run B. Core / 5sets of: 15 hollow rocks 15 medball sit-ups 15 arch rocks…
A) gymn + amrap 5′ 5 glute bridge V walk outs 10 crab & reach 30 jumping jacks B) E10″ for 14′ 1) 4 burpees 2) 4 empty bar thrusters 3) rest 4) 4 pull-ups (rx:c2b, open:ring row) 5) 8 DU’s 6) rest C) 6 sets: 5/5 box step ups with heavy slam ball (only…
WU + Hip Mobility + 3 sets: 1′ Jogging 10 Cossack squats 4 (single) pull-ups A. Back Squat E2′ for 10′ 5×3-4 @87,5 C. Rx: 4x 10-16 Push- ups , legs on box Open: 4x 8-14 Simple push-ups (kneeling or @ band) D. AMRAP 15′ 5-5-5-10-10-10-15-… C2B / Simple Pull-up / Jumping Pull-up Medball Sit-up…
Sz-V A) gymn + games B) AMRAP 36′ /work in pairs/ – 500m Run together – 40 WB (over the pull up bar, to the partner) – 30 T2B (A: work while B: hanging) – 20 partner deadlifts (MM@180 , FF@110 , mixed@140) – 10 muscle ups C) 3 sets: 7-13 ab wheel roll outs…
A) gymn + 100m tiger walk *E30″ : 1 air squat B) Work up to max : weighted pistol (both leg) C) EMOM 12′ – 4 sets 1) 10 alt pistols 2) 14/10 cal row 3) 14 push-ups + 4 burpees D) EMOM 12′ – 3 sets 1) 10 burpee-deadlifts @ double DB!!! (You choose…
