Warm up
Lifting, gymnastics
a)Deficit HSPU (w/abmat and plates) 1 rep max
Rx: strict, Open: kipping
/or practice
b)Power snatch
For time
10 reps@ 60 % of 1 rm
8 reps@ 70 %
6 reps@ 80 %
4 reps@ 85 %
2 reps@ 90 %
WOD
5 rounds for time:
* 400 m run
* 15 kipping HSPU (15 push up)
* 15”/15” carry: 1 arm farmer + other arm front rack
A)Warm up: 2 rounds * 6 OHS facing the wall * 6 goblet squat with 2” pause * 12 dead bug * 200 m run B)Lifting, strength a)OHS daily 3 rep in 8’ b)Back squat 3×2, same w.@~90-92.5 % of 1 RM 2-3’ rest btw sets C)WOD: 25’ AMRAP – 20 alt. DB/KB snatch@12-20 kg…
A. Warm-up: Gymn. + 2 sets of: 200m Run 60s. HS hold 60s. Wall Sit 60s. Plank B. “Running clock” 0:00-10:00 1600/1200m Run (4/3x400m) 10:00-20:00 5 Rounds of “Mary” 5 HSPU 10 Pistol squats 15 Pull-ups 20:00-30:00 1600/1200m Run (4/3x400m) C. Accessory: 25 Abmat Sit-ups 25 Hip Thrust on floor x…
A) gymn + 10 meters of: – bear crawl – dwarf walk – tiger walk – inchworm – dwarf walk (backward) B) EMOM 30′ – 6 sets 1) 14 pistols 2) 14 alt. DB hang clean & stoh 3) 14/10 cal assault bike 4) 14 T2B 5) 14/10 cal ski C) Acc.: 3*15/15 face pulls …
A. Games, then barbell warm- up B. For time: Buy in: Rx: 100 Double- unders / Open: 50 Double- unders 10 rounds: 10 Thrusters 40/30 10 Lateral burpees Cash out: Rx: 100 / Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders!
A. Gymn. + 4 rounds 20”/20” copenhagen side plank 20/20 m front rack carry @ 16/20 KB 40” superman hold B. Weightlifting /rest 2′ btw. sets/ 5×1 complex @82-85 % of power clean max /no tng!!!/ 1 P.Clean + 1 Jerk + 1 Low hang power clean + 1 Jerk C. 5 rounds…
Sz-V A) gymn + games B) AMRAP 36′ /work in pairs/ – 500m Run together – 40 WB (over the pull up bar, to the partner) – 30 T2B (A: work while B: hanging) – 20 partner deadlifts (MM@180 , FF@110 , mixed@140) – 10 muscle ups C) 3 sets: 7-13 ab wheel roll outs…
