A) gymn + amrap 7′
– 10m bear crawl
– 20″/20″ 1-legged glute bridge hold
– 7/7 upright row
B) EMOM 16′ – 4 sets
1) 8 DB bench press
2) 12 medball squat clean
3) 16 alt. pendlay row
4) 12 abmat sit-ups
C) For time:
5-4-3-2-1 rope climb ascent
50-40-30-20-10 DU’s
Tc:10′
D) acc. : 100 reps legs over the parallette
A. Warm-up: 60s. Shuttle Run 10 Reverse snow angel 5-5 Scorpion kicks 5 Glute Bridge V walk outs 30/30s. Side plank x 3 sets B. Deadlift 3×5 reps @ 75% of 1RM C. For time: (Rx) 7-5-3 Bar MU 14-10-6 Power snatch @ 60/35kg Open: 9-7-5 Burpee Pull-ups 14-10-6 Power snatch @…
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…
A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…
Warm up: 2 rds *6/6 cossack squat with light KB * 20” hollow hold * 10 scapula pull up * 15” ring dip hold Lifting, gymnastics a)BSQ E90” x 5 rdsx 3 reps(~85 %) b)Ring MU 5’ EMOM, 2-5 reps (Open: EMOM 3 pull up + 3 ring dip or 5-6 Bar MU) WOD 20’…
A. Gymn. + Activation 2 rounds 15/15 m side monster walk 1′ plank 10/10 1- leg hip thrusts B. Weightlifting 7×1 /rest btw sets/ 1 P. Snatch+ 1 Hang P. Snatch+ 1 Low Hang P. Snatch 3×7 /rest btw sets/ Snatch deadlift @75% of snatch 1rm 3×9 /rest btw sets/ Tempo back squat @55% (3-1-x-x…
A. WU+ Gymn. 3 sets of: 1′ Shuttle run (15m) 10 Trx face pulls 10 Lateral box step overs (70/80) 1/1 TGU B. I go, You go 8/8 rounds 15 SDHP’s Open:@16/20 or RX:@20/24,28 12 Box jumps 9 Burpees TC: 25′ C. Ass. Work 3 sets: 20″ L-sit 30 Straight body ceiling-reaching crunches D. Stretching
