A. Warm-up:
15m Tiger walk (2×7.5)
10 V walk in glute bridge pos.
3-5 Strict Pull-ups
10 PVC pass throught
5 Empty BB OHS
x 2 sets
B. For time: TC: 9’
4-3-2 Rope climb
9-7-5 Squat snatch @ 60/35kg
Rest 5:00
C. For time: TC: 11’
4-6-8 Ring MU
9-7-5 OHS @ 70/40kg
D. Deadlift
Heavy single or 1RM!
E. “Accessory”
Dumbbell Windmill x 10/10 reps @ moderate weight
x 3 sets
A. Warm-up: Gymn + 3 sets of: 20 Alt. Shoulder tap in push-up pos. 10 Double KB Strict press @ easy KB 60s. Plank 20 Air squats B. 2 Snatch grip push press (behind the neck) + 2 Snatch grip push jerk (behind the neck) – from rack x 5 sets @ increasing weight …
A. Warm-up: 250m Row 15 Push-ups 15 Band pull-aparts x 3 sets B. For Quality: 21-15-9 reps of: Floor press @ double KB or DB Single-arm KB Clean – left arm Single-arm KB Clean – right arm *use moderate/heavy KB or DB C. For quality: 1/1 @ TGU – Heavy KB 30/30s. Side…
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 + 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…
Warm up 3 rounds * 30” HS hold * 10 down up * 12 alt box step Lifting, strength E2’x5 2 push press + 1 rack jerk WOD 4 rounds for time * 15 STOH@35/50 kg * 15 deadlift * 16 alt lunge steps, no weight Acc. Strict T2B 3×10-12
Warm up @ ‘PVC Pipe’ + A. AMRAP 8′ 15 m Bear walk 15 m Walking lunges 15 m Tiger walk 15 m Broad jump B. 5×3 Drop Snatch (climbing) / Practice Rest 1′-1’30” btw sets C. E1’30” for 6′ OHS 4×2 RX: @85-90% of 1RM Open: you choose the weight D. AMRAP 7′ (SB…
