Sz-V
A) gymn + games
B) AMRAP 36′
/work in pairs/
– 500m Run together
– 40 WB (over the pull up bar, to the partner)
– 30 T2B (A: work while B: hanging)
– 20 partner deadlifts (MM@180 , FF@110 , mixed@140)
– 10 muscle ups
C) 3 sets:
7-13 ab wheel roll outs
26 Y pull down (hollow pos) @easy band
A. Warm-up: Gymn. + Amrap 8’ 10/10 Single-Leg RDL 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Practice: Rope climb (Legless) Pegboard C. 5 Rounds for time: TC: 20’ 1 Pegboard or 1 Seated Legless Rope climb 20 Burpee 10 Alt. Hang Snatch 10 Alt. Hang clean…
Gymn. + Team Games A. AMRAP 30′ 400 m Run 5 Pull-ups 10 Push-ups 15 Air squats 10 SDHP’s @heavy!!! KB 20/24/28/32 5 Burpees B. Core Training 4 sets: (1’/ 1’30” rest btw sets) 12 V-ups + 10 Hollow rocks + 12 Alt. V-ups (no rest!) C. Relaxing, Stretching
A. Gymn. + 3 rounds: 12 Cossack squats 20″ HS hold 20″ Hollow hold B. EMOM 6′ RX: 30″ max meters HSW Open: 30″ max rep shoulder taps in HS pos. C. EMOM 15‘ @60% 1 RM shoulder to overhead 1 Cluster 2 Front Squats 1 Shoulder to overhead D. Cooldown …
1)Hip & shoulder mobility, 5′ easy cardio + 10/10 Dead Bug 2)5 sets, same weight, 90″ rest btw sets 1 hang squat clean+ 1 power clean from ground + 1 FSQ 3)8′ OTM Odd: double KB front rack squat x 10 Even: 40″ superman hold 4)For time 21-15-9 reps of * pull up * deadlift@50/80 kg ~>after…
Warm up 2 rds * 30” reverse plank hold * 5 get up Johnny * 10 air squat with 2” pause at bottom * 200 m run Lifting, strength Back squat 4×3, same w. 2’ rest btw sets WOD 21-15-9 *thruster @25/40 kg * abmat sit up * heavy russian swing Cardio 10 min running…
A. Warm-up: Gymn. + 3 sets: 200m Run 20 Walking lunges 15 Push-ups 15 Air squats B. Alt. Back rack lunges @ 10RM from rack! C. For time: TC: 24’ 400m Run 22 Weighted Box steps @ 1×22.5/15kg DB 400m Run 45 Wall ball @ 9/6kg 400m Run 45 Wall ball @ 9/6kg…
