Warm up: 3 rds
*15 snow angel
* 10/10 m front rack KB carry
*15 down up
B)Lifting, strength
a) Strict press E90” for 7’30” (5 rds)
*3 reps, not tng, from ground
b)KB clean, every 30” for 9’ (6 rds)
I. 5 reps- left arm
II. 5 reps- right
III. 10 hollow rock
C) 15’ AMRAP, team of 2
*1000 m row
*25 syncron am swing
Gymn. + A. 3 rounds : 1’30” cardio machine 10/10 strict presses @easy kb 10 Jumping squats B. Find your 1RM Jerk in 10′ C. For time,TC’ 15′ 9-12-15-12-9 Power Clean 60/40 Kipping HSPU / Push press @db 8/12 kb T2B / V-up D. TC’8′ 50-40-30-20-10 DU 25-20-15-10-5 Russian Swing @heavy kb E. Stretching
A) gymn + 20 reps of: @empty bb – muscle clean – strict press – front squat – high hang power clean B) Power Cleans (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) Clean Pulls (NO tng!) 2*3 @110% 1*3 @ 120% D) Max reps of def. Kipping HSPU (From 2*15/10 kg…
A. Warm-up: 50 Jumping jack 30 Mountain climber 10 Banded good morning 10 High box steps @ 70/60cm 60s. Plank x 3 rounds B. Amrap 10’ 10 Box jump @ 60/50cm 5 Kipping HSPU Rest 3:00 C. Amrap 10’ 20 Cal Row 10 Alt. Pistol squats Rest 3:00 D. Amrap 10’ 30 Air squat 15…
A) gymn + amrap 6′ 2, 4, 6… Down up V up Air squat B) 5km row C) 8×4 split jerk, across Half of the group starts with the rowing, the other half satrts with the jerks, then change.
SMR + Gymn. + A. AMRAP 10′ 20 cals on cardio machine (200 m run if you want) 10 Pushups 15 Air squats B. 5 rounds of: 16 Alt. floor presses 16 Alt. pendlay rows /1’30” rest btw sets/ C. For time: 21,18,15, 12…3 Jumping squat GTOH @20/10 plate D. 3 sets of: 15 banded…
A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…
