A. Warm-up:
50 Jumping jack
10 Ring Row
20m Walking lunge
10 Hollow rock
x 3 sets
B. Practice in 5-8 min. (You can choose one)
Ring or Bar MU
C. Running clock
0:00-10:00
5 Rounds for time:
3 Ring MU / 4 Bar MU
10m Walking lunges w. Double Kb in front rack 2×24/16kg
10:00-20:00
Amrap 10’
20m Burpee broad jump (2x10m)
40 Air squats
D. Acc.
20 Empty BB High hang muscle clean
20 Empty BB Strict press
60s. Wall Sit
60s. Plank
x 2 sets
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) 3 attemps: max reps strict pull up C) Front squat 4*1 @95% (If you feel it easy, go for PR..) D) E30″ for 12′ 1) 6/4 cal Row 2) 6 T2B 3) 6 alt. DB Hang clean…
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…
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…
A. Gym. + Scapula activation 2 rounds: 20 banded pull- aparts 20″ active dead hang B. Upper body strength 3 sets 5/8 false grip strict ring pull- ups 5/8 ring dips 10 bent over rows @40/50 C. Core strength 4 sets (1’ rest btw sets) 20 GHD sit- ups / 20 weighted butterfly…
WU+ Hip mobility + 3x 12 cossack squats 12 alt. KB strict presses @light weight 12 hip thrust 1′ plank A. Back Squat (deload week) 3×10 @50-55% B. Rx: 4x 8-16 Ring push ups Open: 4x 8-16 Simple push ups C. For time: 100 DU’s / 250 Single unders 50 Kipping HSPU / 50 Push…
A. Games + animal walks B. Partner workout 150 Box jumps 150 Wallballs 150 Bar facing burpees 150 Pull- ups 150 Air Squats 150 Push jerks 35/25 300 DU’S / 100 DU’S C. Acc. work 100 OH sit- ups @plate D. Stretching
