Shaolin warm-up + 3 sets:
1’30” Row
10-10 Cross body single arm deadlifts @DB
50″ Plank
A. Amrap 4′
10 Deadlifts @60/40
10 Bar facing burpees
Rest 2′
Amrap 4′
8 Deadlifts @80/55
8 Bar facing burpees
Rest 2′
Amrap 4′
6 Deadlifts @100/70
6 Bar facing burpees
(Open: You choose weight and increase every round)
B. EMOM 10′
ODD: 30 Situps
EVEN: 50 DU’s/80 simple
C. 3 Sets: (db heavy KB)
20 m OH carry
40 m farmer carry
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. EMOM 10′ ODD:…
Warm- up + Team Games A. ANNIE ON THE RUN 50 Sit- ups 50 Double- unders/110 Single- unders 400 m Run 40 SU’s 40 DU’s/90 400 m Run 30 SU’s 30 DU’s/70 400 m Run 20 SU’s 20 DU’s/50 400 m Run 10 SU’s 10 DU’s/30 400 m Run B. Relaxing and Stretching
1)Hip & shoulder mobility, 5′ easy cardio + 10/10 Dead Bug 2)5 sets, same weight, 90″ rest btw sets 1 hang squat clean+ 1 power clean from ground + 1 FSQ 3)8′ OTM Odd: double KB front rack squat x 10 Even: 40″ superman hold 4)For time 21-15-9 reps of * pull up * deadlift@50/80 kg ~>after…
A. Gymn. + Barbell warm up: 3 rounds: 5 deadlifts+ 5 clean pulls+ 5 high pulls+ 5 hang p. clean+ 5 fr. squats+ 5 push presses+ 1′ Plank B. Clean & Jerk (no tng) 3×3 @80 of 1RM 3×2 @85 2×1 @90 C. For time 10 rounds TC’ 10′ 30 DU / 90 Single under 3…
Wu: Gymn + smr + mobility A: 2 rds 12 alt db snatch light 12 med ball cluster 24 bird dog B. Wodzilla 1 rds 10 du 10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate 2 rds 20 du 6 muscle up open: pull up + ring dip or push up crosstraining ring row+…
Warm up:gymn + 5’ amrap *10 m bear crawl *10 scapula pull up * 20 jumping jack *12 lunge steps A)Lifting, strength a)Paralatte single arm row 3×10/10 1’rest btw sets b)FSQ 4×2, same weight 2’ rest btw sets B) WOD: 12’ AMRAP * 15 m lunge steps, 2 KB in front rack carry *10 burpee…
