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
Gymn. + Warm up + A. 3 slow rounds: 15 m duck walk 5 inchworms 10 reverse crunches 20″/20″ side plank B. E2′ for 10′ Back Squat 5×1-2 @92,5% of 1RM C. Weighted Pushups 4x 8-12 reps (1’30” rest btw sets) D. RX : 19.2 Beginning on an 8-minute clock, complete as many reps as…
A) gymn + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 SU B) EMOM 9′ Push Jerk triples @ 70% C) Front squat 3 * 3 @ 85% D) 3 ub sets of: 15 butterfly C2B 12 butterfly pullups 9 T2B E) E30″ for 7′ 1) 30 DU’s 2) 10…
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. “BIG CLEAN COMPLEX” @ warm-up + only 2-3 attempt in 10-12 minutes. *High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean +…
A) gymn + AMRAP 6′ 3 muscle snatches 3 snatch balances 6 deadbugs 6 down ups B) squat snatches (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) snatch pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) max kipping HSPU then 2 sets: 70% of max reps E) AMRAP 6′ 2*10m shuttle…
A. Warm-up: 250m Row 15 Push-ups 15 Band pull-aparts x 3 sets B. For Quality: 21-15-9 reps of: Floor press @ double KB or DB Single-arm KB Clean – left arm Single-arm KB Clean – right arm *use moderate/heavy KB or DB C. For quality: 1/1 @ TGU – Heavy KB 30/30s. Side…
Wu: Smr + Gymn + mobility A: Teams of 3 1 station: 600m sled pull 2 station: 60 tire flip 3 station: 600 m sled push 4 station: rest B:Nemcsakahuszévesekéavilag 5 rds 500m run / row 20 wall ball 15 russian swing 40 ? ?= 1 rd: 40 push up 2 rds: 40 air squat…
