Wu: Gymn + hamstring & ankle mobility
A: 5 min agility ladder exercise
2 rds
20 alt one leg hip thrust
15med ball squat clean
10 cat camel
5 get up jhonnie
B:6 set
2 squat clean+3 squat (climb heavy)
C: For time
Rx: 3000m
Open: 2400m
D:3rds
10strict chin pull up
10 ring triceps
10 knee to elbow & toes to bar
stretching
A. Warm-up: Amrap 6’ 30 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand walk HSPU Handstand hold C. In 12 minutes: 2K Row In the Remaining time: Max reps HSPU …
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Duck walk 12 Cossack squats 12 HR push-ups 12 Band pull-apart B. Squat clean + Front squat + Jerk @ go to heavy! C. For time: 25-20-15-10-5 Push Jerk @ 42.5/30kg *10 Front Squats after each set Tc: 9’ D. Accessory: 25…
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…
Gymn. + A. 3 rounds of: 2′ Row 10 Inchworms 15 Jumping squats B. Amrap 10′ 400 m Run, Then 2,4,6,8… HSPU KBSWING V- UPS C. EMOM 20′ 1. 14 Alt. DB! Snatches 2. 32 Russian twists @15/10 plate 3. 14/10 cals Skierg 4. 28 Abmat situps 5. 14 Wallballs D. Acc. 4 sets 15…
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 82.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU Ring MU Kipping or Butterfly…
SMR + Gymn + 3 sets of: 10 air squats 10 kipping swings 5 muscle snatches @empty bar A. EMOM 7′ Rx: 1 Squat Snatch @80 % of 1RM Open: 1 P. Snatch @80% / Sq.Snatch practice @easy weight B. E3′ for 18′ 15 T2B’s / V-ups 15 Box Jump overs 15 OHS’s @42,5/30 /…
