A) gymn +
AMRAP 5′
6 ring rows
3 walk outs
6 reverse lunges
6 sit ups
B) AMRAP 25′
– 1 rope climb
– 3 T2B
– 3m front rack walking lunges
@dbl KB (you choose the weight)
– 3 ring dips
– 2,6,6m,6
– 3,9,9m,9…etc
Rest 5′
C) For time:
C/1
27 thrurters @empty bar
21 thrusters @30/20
15 thrusters @40/25
Rest 1′
C/2
9 thrusters @50/30
6 thrusters @60/37
3 thrusters @70/45
TC:15′
D) Acc.: 6 sets:
15″ Hollow Rock
15″ rest
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. EMOM 10′ ODD:…
A. Warm-up: 15m Tiger walk (2×7.5) 10 V walk in glute bridge pos. 3-5 Strict Pull-ups 10 PVC pass throught 5 Empty BB OHS x 2 sets B. For time: TC: 9’ 4-3-2 Rope climb 9-7-5 Squat snatch @ 60/35kg Rest 5:00 C. For time: TC: 11’ 4-6-8 Ring MU 9-7-5 OHS…
Wu: SMR , hip&shoulder Mobility A: 3rds 40 m high knee run 20 alt one leg hip thrust 10 down up 5 “W” TRX or ring row (2 sec hold up) B: Emom 7’ – 1 power + 1 squat snatch (climbing heavy) – 6-8 c2b, open:kipping, butterfly pull up C:BSQ: 1×2 85% 1×1 90…
Wu: Gymn + shoulder & ankle mobility A: 2 rds 40 sec work 20 sec change and rest (1 rd slowly, 2 rds medium tempo) – skierg – hip trust – row – bird dog B1: OTM 8’ – 3 split jerk 1 RM 40% – 60% – 3 – 6 ring or bar mu;…
A) Warm up 9’ EMOM Min 1- 50-60 SU Min 2- 15” L-sit hold on bar + 15” hollow hold Min 3- 20-25” HS hold (freee or by wall) B)Lifting, strength a)Back squat 4×3,same w.@~ 85-90% of 1 RM+ 1x AMRAP set b) HSPU 6’ EMOM 6-10 reps C)Aerob capacity 🙂 Run 15’ outside (when…
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
