A) gymn + AMRAP 6′
10 scapula pull ups
10 taters @easy KB
B) max strict pull up (no supinated), then
2 sets : 70% of max reps
C) E30″ for 12′ – 6 sets
1) 3 power cleans
2) 7 box jumps overs
3) 3 stoh
4) 7 box jump overs
@ 75 % of 1 RM clean & jerk
D) 100 KBS @24/16 for time
* Every break : 15 goblet squats
E) Acc.: 4*18 back the neck band pulls
A. Gymn. + Activation 3 rounds 20/20 m side monster walk 15 ring rows 10/10 1-leg hip thrusts B. Weightlifting 7x 1 complex: 1 P.Snatch+ 1 Hang P.Snatch @85-90% of 1RM P.Snatch 5×5 Tempo Back Squats, 3″ down @80-85% C. WOD: 19.3 TC:15′ @ 1 heavy dumbell (22,5/15) 61m DB OHLunges 50 DB…
A. Warm up together RX/OPEN B. 20.4 TC: 20′ 30 Box jumps 15 Clean&Jerks @43/30 30 Box jumps 15 Clean&Jerks @61/39 30 Box jumps 10 Clean&Jerks @84/52 30 Pistols 10 Clean&Jerks @102/66 30 Pistols 5 Clean&Jerks @125/79 30 Pistols 5 Clean&Jerks @143/93 BASIC/BEGINNER AMRAP 20′ 30 alt. reverse lunges 15 KB clean&jerk /…
A) gymn + games B) ‘Sisson’ Amrap 20′ (rx:in weight vest) 1 rope climb asc. 5 burpees 200m run C) 4 sets: 15″ L-sit on parallettes 10 ring push ups +(immediately) 15″ Ring push up hold 10 good mornings @30/20kg
A. Warm-up: Gymn. + EMOM 16’ – 4 sets Min1: 15m Bear crawl (2×7.5m) Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row Min4: 15-18 Jumping squat B. Rope climb technic + practice in 5-8 min. C. EMOM 10’ 1 Rope climb (Legless) + 3/3 Single-arm KB Thruster (heavy!) …
A) gymn + 3 rnft: 7 tempo air squats (3-2-x-1) 7 hindu push ups 7 hip thrusts 7 ring rows B) For time: 10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict) 1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict) C) Back Squat 4×2 @90% D) Amrap 3′ 3 burpees 5 V-ups E) 3 x 20m/20m dual KB Carry R:farmer L:Front rack, then change
1)Warm up: 6′ amrap – 12 cal easy row – 30″ handstand hold – 8/8 single leg hip thrust – 8/8 dead bug 2)Push press 5×2 same weight 90″ rest 3)Front squat E2′, 4 rounds, 3 reps 4)15′ amrap – 10 thruster @35 kg/50 kg – 5 shuttle run 10 m back and forth
