Gymn. + 3-4 sets:
30 High knee run
30 Mountain climbers
12 Air squats
10 Ring rows
A. Amrap 6′
1-1,2-2,3-…
Strict pullup
Strict handstandpushup
B. 5RFT: TC’25’
400 m Row
20 Walking lunges
12 db KB Hang snatches
(Rx: 2×16/20)
(Open: 2×8/12 or alt. KB Hang snatch)
6 Burpee box jump overs
3 Rope climbs
C. Accumulate 1’30” L-hang
Gymn. + A. AMRAP 8′ 15 m Bear walk 5 Muscle Snatch @empty bar 5 OHS @empty bar 15 m death march @2x db or kb B. For time TC’ 8′ 9 – 7 – 5 – 3 – 1 Power Snatch Male : @50 – 57 – 65 – 72 – 80 kg Female…
A. Gymn. + 2 rounds: 40”/40” side plank 20/20 m front rack carry @ 16/20 KB 40” superman hold B. Weightlifting 5×1 complex @75 % of power clean max /no tng!!!/ 1 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. 5 rounds for time 10 DB power cleans @heavy db…
Warm up: 3 rds *15 snow angel * 10/10 m front rack KB carry *15 down up B)Lifting, strength a) Strict press E90” for 7’30” (5 rds) *3 reps, not tng, from ground b)KB clean, every 30” for 9’ (6 rds) I. 5 reps- left arm II. 5 reps- right III. 10 hollow rock …
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. 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 + 3 rounds: – 60m shuttle run – 6 jumping squats – 6 hindu push ups B) Amrap 20′ 400m row 12 alt. shrimp squats 6 m hsw (open: 12 steps HS march) C) 5×5 banded deadlift, climbing D) 2 x 35 UB abmat sit ups
