A) gymn +
AMRAP 6′
6 crab & reach
6 cossack squats
6 hindu push ups
6 ring rows
B) EMOM 10′ – 5 sets
1) 16 pistols
2) 15/12 cal Ski
Rest 5′
EMOM 10′ – 5 sets
1) 14 pistols
2) 15/12 cal Row
Rest 5′
EMOM 10′ – 5 sets
1) 12 pistols
2) 15/12 cal Assbike
C) Accumulate : 3 mins glute bridge hold
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate
Warm up: 2 rds *6/6 cossack squat with light KB * 20” hollow hold * 10 scapula pull up * 15” ring dip hold Lifting, gymnastics a)BSQ E90” x 5 rdsx 3 reps(~85 %) b)Ring MU 5’ EMOM, 2-5 reps (Open: EMOM 3 pull up + 3 ring dip or 5-6 Bar MU) WOD 20’…
A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start it again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups
A. Gymn. + 4 rounds 20”/20” copenhagen side plank 20/20 m front rack carry @ 16/20 KB 40” superman hold B. Weightlifting /rest 2′ btw. sets/ 5×1 complex @82-85 % of power clean max /no tng!!!/ 1 P.Clean + 1 Jerk + 1 Low hang power clean + 1 Jerk C. 5 rounds…
A. Warm-up: Amrap 6’ 30 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand walk HSPU Handstand hold C. In 12 minutes: 2K Row In the Remaining time: Max reps HSPU …
A) gymn + 3 x 10m tiger walk 10 sit ups 5 get up johnie B)E30″ for 30′ – 10 sets 1) 6 HSPU (rx:strict) 2) 6/4 cal row 3) 6 burpees 4) 6 slam ball over the shoulder @heavy 5) 6 pull-ups (rx:c2b) 6) 6 cal assbike C) 5×5 Back squats, climbing
