A. Warm-up: Gym. +
Amrap 6’
10 empty BB muscle snatch
20 Alt. Lunges
15/15s. Single-arm Push-up hold
B. Power snatch + 2 Snatch balance @ heavy single!
C. Deadlift
3×5 reps @ 70% of 1RM
D. Fort time: (Tc: 8’)
30 OHS @ 40/25kg
30 Cal Row
30 HSPU
Rest 5:00
E. For time: (Tc: 8’)
30 Push-ups
30 Cal Row
30 Burpee
A. Warm up with Games B. Partner Wod / For Time 180 Human Carry / change at 30 m 100 Wallballs / change at 10 reps 1500 m Row / ..300 m 75 Burpees / syncron 800 m Run / together 100 Am. Swings / ..10 reps
Warm up: 2 rds * 20 bird dog * 20″ plank hold * 10 air squat * 20 down up Lifting, strength a) Front squat 1 rep EMOM (start from 50%) +5 kg until failure b) Deadlift 2 rep EMOM, same w., 8 sets WOD 12′ amrap * 2 bar MU/6 C2B/ 10 pull up…
A. Warm-up: Gymn. + In pairs: 250m Row *partner plank hold x 4 rounds (2/2) B. Dumbbell Snatch practice + 1RM / arm C. For time: 100 Alt. DB snatch 100 Abmat Sit-ups 100 Down-ups 100 Goblet squat @ DB D. “Accessory” 15/15 KB Side bend 30 Russian Twist @ Plate or…
1)2 sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Dead Bugs x 20 2)Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/left Station 2 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/right Station 3 – 12 Band-Resisted Rows with barbell Station 4 – 45-60…
1)Warm up with gymnastics & animals 2)ENJOY Buy in: 1000 m row 3 rds *15 push press @30/45 kg *15 box jump overs 3 rds * 15 double KB thruster@2x 12/2×20 kg * 10 T2B/15 K2E 3 rds *20 russian swing * 15 push up Buy out: 1000 m row 3) Hollow hold taba
Warm up: 3 rds *15 snow angel * 10/10 m front rack KB carry *15 down up B)Lifting, strength a) Strict press E90” for 7’30” (5 rds) *3 reps, not tng, from ground b)KB clean, every 30” for 9’ (6 rds) I. 5 reps- left arm II. 5 reps- right III. 10 hollow rock …
