Gymn. + A. Amrap 6′:
1/1 TGU
30 Butt kickers
12 Dead bugs
12 Alt. KB single arm swings
B. 5 rounds for time: TC’ 12′
50 DU’s
15 Pull-ups
3 Squat Cleans (you choose the weight, go for heavy)
Rest 3′
5 rounds for time: TC’ 10′
15 Box jump overs
15 T2B’s
3 Push jerks (you choose the weight, go for heavy)
C. 4-5 sets of:
7( weighted) sup. Pull-ups
7 Russian dips on box
D. 3 rounds
6/6 OH situp + shoulder press
18 reverse crunches
A) gymn + 20 reps of: @empty bb – muscle clean – strict press – front squat – high hang squat clean B) Squat Cleans (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) Clean Pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) Max reps of def. Kipping HSPU (From 2*10/5 kg…
Warm up 3 rds * 1’ easy row * 5/5 cossack squat * 20” HS hold Lifting, strength a)KB complex: 6’ max reps/rounds * 5 clean(anyhow) * 5 FSQ * 5 STOH WOD 10’ AMRAP * 20 pull up (20 TRX row) * 20 pistol squat (20 goblet sq) * 20 HSPU (20 push up)…
A) gymn + AMRAP 6′ 8 scapula pull ups 12 shoulder taps in push up pos. 8 banded pull-aparts 36 jumping jacks B) Max reps weighted strict pull ups, then @10/5kg plate 2 sets : add 1 rep to the last week’s score ( wo/weight ) C) EMOM 8′ 2 Push jerk from rack @…
A. Games, then barbell warm- up B. For time: Buy in: Rx: 100 Double- unders / Open: 50 Double- unders 10 rounds: 10 Thrusters 40/30 10 Lateral burpees Cash out: Rx: 100 / Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders!
A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…
Wu: Gymn+ shoulder mobility A: 8min Split Jerk practice B:5 set Work up to heavy 5 push press + split jerk C: Amrap 4’ 2-4-6-8-10.. etc – alt. dead dumbell or kettlebell snatch – target burpee 1 min rest Amrap 4’ 2-4-6-8-10..etc -alt dumbell or kettlebell hang C&J -alt one leg burpee 1min rest Amrap…
