Gymn. + A. 3 rounds:
1′ Jogging
10-10 Cross body deadlifts
5 Strict pullups
B. Find your 1RM deadlifts in 10 minutes.
C. AMRAP 9′
50 Air squats
30 Clean&Presses (change anyhow) @16/24
10 Bar Muscle ups / Jumping Bar Muscle up!!
D. 4 sets:
50″ Sandbag hold @min. 35 kg
15 Butterfly situps @heavy ball/9-12-15 kg
E. Stretching
A. Warm-up: Gymn + Amrap 8’ 50 Double-unders / 100 Single-unders 10 Reverse snow angel 5/5 Half kneeling KB strict press @ easy 10 Kang squat @ without weight B. Max unbroken Double-unders *only 2-3 attempt C. “DT” with box 5 Rounds for time: 1 Round of “DT” 15 Box jump @ 60/50cm Tc: 15’ …
A. Warm-up: 15m Tiger walk (2×7.5) 10 V walk in glute bridge pos. 3-5 Strict Pull-ups 10 PVC pass throught 5 Empty BB OHS x 2 sets B. For time: TC: 9’ 4-3-2 Rope climb 9-7-5 Squat snatch @ 60/35kg Rest 5:00 C. For time: TC: 11’ 4-6-8 Ring MU 9-7-5 OHS…
A)Warm up saolin+ hip mobility + some running B)Lifting, strength a)Squat clean 1 RM in 10’ C)WOD a)6’ AMRAP ladder * 1,2,3…. Ring MU/Bar MU/ CtB * always 35 DU/ 70 SU b)10’ AMRAP *10 burpee *20 air squat * 20 abmat sit up * 30 jumping jack D) Acc. 3 rnft: * 10 bent…
1)Warm up: 3 rounds * 1′ 30″ easy row * 10 hip thrust * 10 scapula push up 2)Every 90″ x 6 rounds/ same weight 5 deadlift + 5 power clean + 5 bent over row 3) 12′ AMRAP * 10 double KB hang clean *10 burpee * 20 air squat 4)3 sets for quality *…
A) gymn + 3 x 10m tiger walk 10 sit ups 5 get up johnie B)E30″ for 30′ – 10 sets 1) 6 HSPU (rx:strict) 2) 6/4 cal row 3) 6 burpees 4) 6 slam ball over the shoulder @heavy 5) 6 pull-ups (rx:c2b) 6) 6 cal assbike C) 5×5 Back squats, climbing
1)SMR, gymnastics 2)Kettlebell Complex x 3 sets: Halos x 5 each direction Press x 8 each side Windmills x 5 each side Bottom’s Up Carry x 15m each side Single-Arm Front Rack Alternating Reverse Lunges x 6 90″ rest 3)EMOM 15′ Station 1- Power clean x 5 reps (Basic: 10 reps/empty barbell or 10 double KB clean)…
