Warm up
2 rds
* 30” reverse plank hold
* 5 get up Johnny
* 10 air squat with 2” pause at bottom
* 200 m run
Lifting, strength
Back squat 4×3, same w.
2’ rest btw sets
WOD
21-15-9
*thruster @25/40 kg
* abmat sit up
* heavy russian swing
Cardio
10 min running for max meter
Acc.
TRX plank 4×30”
1’ rest
Wu: Gymn + hip & thoracic mobility A: 3 rds 10 toes to squat 5 get up jhonnie 10 cat camel 5 burpee pull up 20 hip 90/90 B: E90 x 6 1 power clean + 1 squat clean + 2 front squat ( climbing heavy) C: Run track or Rowing 9 min: 1500 m…
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) gymn + amrap 5′ – 5 Down ups – 5 ‘get up Johnie’ – 10m carb walk B) 3×11 UB strict pull ups C) E30″ for 9′ – 18 sets 1 power snatch @75-80% of 1rm D) Amrap 16′ Buy in: 60 WB 4,8,12… reps – DL @90/60 – facing burpee – t2b –…
1)Gymnastics + hip mobility 2 rounds: *barbell warm up/8 reps/:sn deadlift, high pull, muscle sn, ohs *30″ plank 2)6 sets climbing 1 hang snatch pull + 1 hang snatch high pull + 1 hang power snatch 3)Every 2’30” x 4 sets * 15 m walking lunge steps, 2x KB in farmer carry *15 roman…
Gymn. + SMR + A. 3 rounds: 1′ Jogging 12 Hip thrusts 30 M. Climbers B. 5 rounds for time / TC’ 15′ 9 Box step overs @db 16/12 kb 15 Deadlifts @60/45 21 Pull- ups Rest 4′ C. EMOM 9′ 1′ 25 Abmat situps 2′ 35″ Saw plank 3′ 45″ Sandbag hold D. Stretching…
Gymn. + A. AMRAP 8′ 15 m Bear walk 5 Muscle Snatch @empty bar 5 OHS @empty bar 15 m death march @2x db or kb B. For time TC’ 8′ 9 – 7 – 5 – 3 – 1 Power Snatch Male : @50 – 57 – 65 – 72 – 80 kg Female…
