A. Warm-up:
50 Jumping jack
30 Mountain climber
10 Banded good morning
10 High box steps @ 70/60cm
60s. Plank
x 3 rounds
B. Amrap 10’
10 Box jump @ 60/50cm
5 Kipping HSPU
Rest 3:00
C. Amrap 10’
20 Cal Row
10 Alt. Pistol squats
Rest 3:00
D. Amrap 10’
30 Air squat
15 Burpee
E. 20s. Dead hang
10s. Rest
20s. Superman hold
10s. Rest
x 4-6 Rounds
A) gymn+amrap 6′ – 8 scorpions – 4 hindu push ups – 8 alt. Vups – 4 burpee strict t2b – 12 Front squat @empty bar B) Front squat 2-3-5-7-11-13 reps, climbing down from 90% of 1rm C) E20″ for 20′ – 10 sets 1) 5 thrusters @30/20 2) 5/3 cal ski 3) 5 burpees…
A. Warm-up: Gymn. + 3 sets of: 12 Dead bug 8/8 Single-Leg RDL @ without weight 12 Russian swing @ easy weight 12 TRX row B. Every 30s. x 8 min. Odd: 5 Tng Deadlift @ 55-60% of 1RM Even: 5 Burpee C. EMOM 10’ Odd: 6-8 Strict Pull-ups / 12–15 TRX row Even: 40m…
A. Gymn. + 2 rounds: 40”/40” side plank @leg raises 20/20 m front rack carry @ 16/20 KB 2/2 TGU’s B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ /1’30”- 2′ rest btw sets/ 2 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. WOD: AMRAP 5′ 8…
A. Warm-up: Amrap 6’ 30 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand walk HSPU Handstand hold C. In 12 minutes: 2K Row In the Remaining time: Max reps HSPU …
A. Intensive SMR in 8 minute, then 2 rounds: 2’ cardio machine 12 cossack squats 14 alt. KB hang cleans B. AMRAP 30’ 400 m row 10 Thrusters @empty barbell 10 Lateral burpees 15 HRPU’s 24 alt. reverse lunges C. Stretching together
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…
