SMR + Gymn. +
A. AMRAP 10′
20 cals on cardio machine (200 m run if you want)
10 Pushups
15 Air squats
B. 5 rounds of:
16 Alt. floor presses
16 Alt. pendlay rows
/1’30” rest btw sets/
C. For time: 21,18,15, 12…3
Jumping squat
GTOH @20/10 plate
D. 3 sets of:
15 banded face pulls
20″/20″ star side plank
A) gymn + 80m bear crawl *E30″ : 1 burpee B) 3 Attemps : max reps butterfly pull up C) Daily Max Power Clean in 8′ D) E20″ for 15′ – 5 sets 1) 10 DU’s 2) 1 C&J @70% of C 3) 5/3 cal Ski 4) 1 C&J 5) 10 air squats 6) 1…
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) Strict pull up – max reps, then – max reps with band (for RX too !!!), then – max reps with double band C) Front squat 4*2 @90% D) AMRAP 8′ 8 alt. DB hang clean &…
A) Warm up: 3 sets of * 3 inchworm * 12 dead bug * 10 PVC OHS facing the wall * 8/8 OH light KB lunge steps B)Lifting, strength a)Power snatch daily 1 rep in 10′ b) Power snatch 5′ EMOM, 2 reps C) Gymnastics Rope climb 3′ AMRAP (Open: practice) D)WOD 13′ AMRAP *…
A. 3 Rounds of: 60s. Shuttle Run 10m Tiger crawl – forward 10m Tiger crawl – backward 15 Air squat 15 Sit-ups B. Practice in 5-8 min. (You can choose one) Toes to bar Or Handstand walk C. For time: RX: 10-8-6-4-2 reps of: Bench press @ you choose weight Box jump @ 70/60cm Rest…
SMR + WU with Barbell + A. AMRAP 6′: 1′ skierg 10 Low hang power clean @empty bar 10 Air squats 30 Mountain climbers B. Every 45 secs for 9 minutes Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. 10 RFT 1 Bear complex Rx: 70/40kg, OPEN: 50/30kg 20 DU’s…
A. Warm-up: 10 Inchworm 10/10 Single-Leg RDL 20 Hip thrust on floor 10 V-ups 10 PVC pass throught x 3 sets B. For time: TC: 20’ 400m Run 3 Legless Rope climb 7 Squat snatch @ 80/50kg *Open: 50/30kg + Regular rope climb C. Squat Snatch @ heavy single! D. Deadlift 3×10…
