A)Warm up: 5’ AMRAP
– 10 m Bear crawl
– 20” HS hold
– 10 banded good morning
– 5 burpee
B)Lifting, strength
Deadlift Daily 3 RM (not tng)
2-3 min rest
C) WOD
5 rounds of 50” work/10” rest
– 12 deadlift (tng) @70%
– AirBike
– 30” HS walk or animal walk
– row
D)One arm row 3×12 same weight
Warm up gymn+ running WOD a) 2 rounds of 5’ time cap: * 25 cal Row * 15 burpee box climb over @~ 120/140 cm * AMRAP rope climbs in remaining time 2’ rest btw rounds b) For time Cash in: 10 bar MU/25 pull up 5 rounds of: * 8 CTB/8 inverted row * 5 STOH @40/70…
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 …
Wu: Gymn + shoulder & elbow mobility A: 2rds 1:15 work 15 sec rest – skierg – hand climb – 10 m run – dead bug B: OTM 8’ – 3-5 shoulder press 1 rm 60-70% – 3-6 bar or ring mu C: 5 set 2 push press + 2 push jerk + 2 split…
Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 3 band deadlift 55% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 15 c2b 30 du 3 min rest 3 rds 10…
Wu+ Amrap 5′ 10/10 Upright rows @DB 10 m Tiger Walk 10 Air squats 10 Down-ups A. In 8-10′ Rx: Find your daily heavy Sq. Snatch Open: Find your daily heavy P. Snatch B. In 20 minutes: 9 RFT: 11 Pullups 15 Thrusters @empty bar Max distance row in remaining time. C. 200 Russian Twists…
A)Warm up SMR+ 5’ easy AMRAP *1’ run in the gym * 10 goblet squat with KB * 10 russian swing@easy KB * 30” plank * 1 wall climb B)Lifting, strength a)E 90” x 6 rds 1 hang squat clean+ 1 squat clean+ 1 jerk same weight, you choose b)3 sets: 12 Floor press with 2x…
