A) Warm up
4′ amrap: 40 SU, 25″ plank, 10 KB deadlift
B)Lifting, strength
3 rds
* 10/10 half kneeling KB press (opposite arm-leg)
* 1/1 TGU
* 15/10 push up
90″ rest btw sets
C) WOD: For time
50-40-30-20-10 reps of:
* abmat sit up
* DU / 2x SU
D) Acc: 3 rnft
* 8/8 single leg RDL/ barbell
* 12 band pullapart
* 30″ hollow hold
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry @ moderate weight B. Power snatch – heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull x 2 reps @ 100% of B…
A) gymn + 3 rounds: – 60m shuttle run – 6 jumping squats – 6 hindu push ups B) Amrap 20′ 400m row 12 alt. shrimp squats 6 m hsw (open: 12 steps HS march) C) 5×5 banded deadlift, climbing D) 2 x 35 UB abmat sit ups
Wu: Smr + Gymn + mobility A: Teams of 3 1 station: 600m sled pull 2 station: 60 tire flip 3 station: 600 m sled push 4 station: rest B:Nemcsakahuszévesekéavilag 5 rds 500m run / row 20 wall ball 15 russian swing 40 ? ?= 1 rd: 40 push up 2 rds: 40 air squat…
1)3 sets – 10 hip thrust and 20″ hip thrust hold – 20″ plank – 10 barbell deadlift 2)Deadlift 5×3, not tng 2′ rest btw sets 3)4 sets for quality, 1′ rest btw sets – 12 russian swing@heavy – 20/20 bottom up kettlebell hollow body flutters – 10 abwheel – 10 goblet squat @heavy…
A. Warm-up: 250m Row 15 Push-ups 15 Band pull-aparts x 3 sets B. For Quality: 21-15-9 reps of: Floor press @ double KB or DB Single-arm KB Clean – left arm Single-arm KB Clean – right arm *use moderate/heavy KB or DB C. For quality: 1/1 @ TGU – Heavy KB 30/30s. Side…
A. Warm-up: Gym. + Amrap 6’ 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Power snatch + 2 Snatch balance @ heavy single! C. Deadlift 3×5 reps @ 70% of 1RM D. Fort time: (Tc: 8’) 30 OHS @ 40/25kg 30 Cal Row 30 HSPU Rest…
