Gymn. + Team Games
A. AMRAP 30′
400 m Run
5 Pull-ups
10 Push-ups
15 Air squats
10 SDHP’s @heavy!!! KB 20/24/28/32
5 Burpees
B. Core Training
4 sets: (1’/ 1’30” rest btw sets)
12 V-ups + 10 Hollow rocks + 12 Alt. V-ups
(no rest!)
C. Relaxing, Stretching
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…
A) gymn + 3 rnft: – 6 walk outs – 6 toe touches in push-up pos. – 60 SU – 6 jumping squats – 6 sit ups B) 3 x 11 strict HSPU (rx:def. /scaled:Z-press) C) 0-7′ For time: 6-4-2 squat cleans @80/50 60-40-20 DU’s 7′-14′ For time: 9-6-3 squat cleans @70/40 27-18-9 pull ups…
A)Warm up SMR+ shoulder mob+ some cardiov. warm up B)Lifting, strength a) E90” for 6 sets 2 push press + 1 jerk /from ground/ b) Double KB strict press 3×10-12, same w. 90” rest btw sets C)WOD 15’ amrap – 15 ball squat clean – 15 T2B – 15 alternating dumbbell snatch D)Acc. Plank hold…
A) gymn + AMRAP 5′ 3 strict press @empty bar 5 down ups 7 V ups 9 back squat @empty bar 3 btn strict press B) Max reps of def. Strict HSPU (From 2*15/10 kg plate), then 2 sets from the ground : add 1rep to the last weeks score C) 4*4 Power Snatches ,…
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Back squat x 4-5 reps @ 85% of 1RM C. Weighted Strict…
A) gymn + AMRAP 5′ 3 walk outs 12 ankle taps in push up pos. 9 banded pull-aparts 36 jumping jacks B) max reps weighted strict pull ups, then @5/2,5kg plate 2 sets : add 1 rep to the last week’s 70% C) AMRAP 7′ 10 power cleans 5 box jump overs 10 push presses…
