Warm up
gymn with PVC+ barbell warm up together + some core exercise
B)Lifting, strength
a)Snatch (anyhow)E2’ x 3 reps tng, climbing
5 rounds
b)FSQ 3×2, same w.
C)WOD: 4 rounds for time
* 30 am swing@12/20 kg
* 15 T2B
* 10 m one arm overhead walking lunge
Weekend Team Games! SB Team Competition Wods.
A) gymn + 80m spider walk *e30″: 3 sit ups B) barbell warm up,then.. EMOM 12′ 1 OHS, climbing from 50% of 1rm C) 5 sets of: 7/7 DB push press 7 strict pull ups (rx:weighted) D) In 8 mins: 30 WB 20 Box Jumps @60/50 30 T2B 20 Box Jumps Overs Max Slam Ball…
Gymn. + A. 3 rounds: 1′ Jogging 10-10 Cross body deadlifts 5 Strict pullups B. Find your 1RM deadlifts in 10 minutes. C. AMRAP 9′ 50 Air squats 30 Clean&Presses (change anyhow) @16/24 10 Bar Muscle ups / Jumping Bar Muscle up!! D. 4 sets: 50″ Sandbag hold @min. 35 kg 15 Butterfly situps @heavy…
Warm up gymn+ running+ “animals” A)Lifting, strength KB complex: E90” x 6 rds 2 deadlift+ 2 russian swing+ 2 clean+ 2 FSQ + 2 STOH B)WOD 16’ amrap * 400 m run * 16 hang power snatch@20/30 kg * 16 box jump * 16 pushup C)Acc. hollow rock tabata
A) gymn + AMRAP 4′ 20 High knee run 5 Jumping squats 10 Alt. Vups 5 Hindu push ups B) EMOM 10′ – 5 sets Odd) 10 pistols + 5 burpees Even) 15/11 cal row Rest 5′ EMOM 10′ – 5 sets Odd) 10 pistols + 5 WB Even) 15/11 cal ski Rest 5′ …
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…
