Gymn. + A. 3 rounds of:
2′ Row
10 Inchworms
15 Jumping squats
B. Amrap 10′
400 m Run,
Then
2,4,6,8…
HSPU
KBSWING
V- UPS
C. EMOM 20′
1. 14 Alt. DB! Snatches
2. 32 Russian twists @15/10 plate
3. 14/10 cals Skierg
4. 28 Abmat situps
5. 14 Wallballs
D. Acc. 4 sets
15 m OH carry @2x heavy kb
15 Face pulls
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
A) gymn + 4 mins work in pairs A: Half fish game B: Climb in the ladder of: 1,2,3… air squat+push-up …then change B) Paused Split Jerk (3″ at receiving position) Work up to heavy single in 7′ C) Front Squat 3*5 @ 75% D) Pull- ups For Time! Rx: 75 Open: 50 Scaled: 25…
A. Games + animal walks B. Partner workout 150 Box jumps 150 Wallballs 150 Bar facing burpees 150 Pull- ups 150 Air Squats 150 Push jerks 35/25 300 DU’S / 100 DU’S C. Acc. work 100 OH sit- ups @plate D. Stretching
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) 3 Attemps: max reps of Strict HSPU C) 4*1 Power Snatches @90-95% of max If you feel it easy, go for a PR.. D) For time: 400m Run 40 burpees E) 3 sets: –…
A. Gymn. + Scapula activation B. 1 attempt: Max reps strict pull-ups (wide grip) C. Core strength 4 sets (1’ rest btw sets) 30″ Plank (roll out & back with arms on fitball) 20 Reverse crunches 10 Tempo v-ups (2″ accentric) D. EMOM 14′ Odd: Box Jump over /14,16,18,20,22,24,26 Even: Am. swing…
A) gymn + amrap 8′ – 10 reps 90/90 hip switch – 10 bird dogs – 10 dead bugs B) barbell warm up for the lifting, then.. Daily max in 8 mins : 1 power snatch + 1 low hang power snatch + 1 hang power snatch + 1 high hang squat! snatch C) 4×3…
