A. Warm-up: Gymn. + 2 sets of:
400m Run
20 Lateral box steps @ 60/50cm
10 Down-ups
B. 5 Rounds for time:
200m Run
15 Box jump-overs @ 60cm
TC: 15’
Rest 5:00
C. 5 Rounds for time:
400m Row
15 Wall ball @ 9/6kg
TC: 15’
D. Accessory:
30s. Dead hang on bar
10/10 KB Side bend @ heavy!
x 4 sets
Warm up: SMR + 3 sets * 5 get uop johnny * 25” reverse plank hold * 12 hip thrust * 12 lunge steps, alternating Lifting, strength a)Deadlift E2’ x 5 5 reps tng, same weight b)Double KB push press, not tng! , heavy as can 6’ EMOM x 6-8 reps WOD 10’ AMRAP *20…
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Cardio machine (Row, Bike, Ski) 2 Wall climb 24m (2x12m) Double KB front rack carry 15 Banded good morning B. Strict press – from rack 6×2 reps @ same weight *Try to heavier than last week C. 3 Rounds for…
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. Gymn. + Activation 3 rounds 10/10 m side monster walk 10 scapula pull-ups 8 hamstring curls on trx/ring/fitball B. Weightlifting 6×1 /rest btw sets/ 1 high pull + 1 power snatch @70% 3×9 /rest btw sets/ Snatch deadlift @60% of snatch 1rm 4×10 /rest btw sets/ Tempo back squat 2-1-x-1 C. WOD – AMRAP…
A) gymn + 100m tiger walk *e30″ : 1 burpee B) daily max split jerk in 12′ C) Amrap 3′ / Rest 1′ 1) ski 2) alt. DB snatch 3) row 4) Burpee t2b 5) sigle arm OHS @KB D) acc. : 100 russian twists @10/5 * every break : 10 sit ups
A) gymn + AMRAP 6′ 8 shoulder presses @ empty bar 8 burpees 20″/20″ side plank 40 high knee run B) 3 Attemps: max reps kipping HSPU C) AMRAP 20′ 50 box jump overs 30 KB thrusters @24/16 KB 10 rope climb or pegboard asc. 30 KB OH reverse lunges 50 abmat sit ups D)…
