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 + games B) ‘Zeus’ in pairs (change anyhow) 3 RFT: – 30 WB – 30 SDHP @42/30 – 30 Box Jumps – 30 Push press @42/30 – 30 cal row – 30 Push ups – 10 Back squats @bw (avg.) C) long streching
A) gymn + amrap 5′ 5 glute bridge V walk outs 10 crab & reach 30 jumping jacks B) E10″ for 14′ 1) 4 burpees 2) 4 empty bar thrusters 3) rest 4) 4 pull-ups (rx:c2b, open:ring row) 5) 8 DU’s 6) rest C) 6 sets: 5/5 box step ups with heavy slam ball (only…
SMR + WU with Barbell + A. AMRAP 6′: 1′ skierg 10 Low hang power clean @empty bar 10 Air squats 30 Mountain climbers B. Every 45 secs for 9 minutes Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. 10 RFT 1 Bear complex Rx: 70/40kg, OPEN: 50/30kg 20 DU’s…
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Half kneeling KB Strict press x 6/6 reps @ heavy! x 3 sets Rest 60-75s. btw. sets C. Hang power clean warm-up + technic Then.. For time: RX: 50…
A. Gymn. + 3 rounds: 1”/1” side plank 20/20 m single arm bottoms up kettlebell carry @ 8/12KB 15 good mornings @barbell B. Weightlifting 7×1 complex @85-90% of P.Clean max /no tng/ Rest 1’30”-2′ 1 P.Clean+ 1 Hang P.Clean+ Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats 3. 50…
A) gymn + AMRAP 5′ 3 walk outs 12 ankle taps in push up pos. 9 banded pull-aparts 36 jumping jacks B) max reps weighted strict pull ups, then @5/2,5kg plate 2 sets : add 1 rep to the last week’s 70% C) AMRAP 7′ 10 power cleans 5 box jump overs 10 push presses…
