A. Warm-up: Gymn + Amrap 8’
100 Single-unders
10 Reverse snow angel
5/5 Half kneeling KB strict press @ easy
10 Kipping swing on bar
B. Strict press (From rack) @ Heavy Single or 1RM!
C. 3 Rounds for time:
100 Double-unders
10 Devil press w. double KB
TC: 9’
*2×20/12kg KB
Rest 5:00
D. 3 Rounds for time:
30 Abmat Sit-ups
15 T2B
TC: 7’
E. “Accessory”
10/10 Suitcase Deadlift @ heavy KB
30/30s. Side plank
x 3 sets
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Back squat x 4-5 reps @ 85% of 1RM C. Weighted Strict…
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 …
Wu: Gymn+SMR A:2rds light 40 mountian climber 20 bird dog 10 burpee pull up 5/5 one arm thruster light kb B:Team of 3 Amrap 35’ 100 cal row 75 hspu 50 clean 60/40 open: 40/25 400 m run together 30 stoh 60/40 open: 40/25 20 muscle up ring or bar open c2b / pull up…
A) gymn + 3x 2*12m shuttle run 8 burpees 20″/20″ side plank 8 push up 10 bnd googld mornings B) 10-9-8-7…1 – DL @100/70 – BBJO *EMOM : 5 air squats C) Max reps of parallette kipping HSPU (hands and head at the same height) then 3 * 14 DB see-saw press (you choose the…
A) gymn + AMRAP 7′ 10 Scorpions 8 Push presses 6 Hanging knee raises (or K2E) 4 Cossack squats B) Paused Push Jerk (3″ at receiving position) Work up to heavy double in 8′ C) Front Squat 3*6 @ 70% D) Max butterfly pull-ups, then.. If your score: – under 30 : 2 sets: 70%…
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) 3 Attemps: max reps of Strict HSPU C) 4*1 Power Snatches @90-95% of max If you feel it easy, go for a PR.. D) For time: 400m Run 40 burpees E) 3 sets: –…
