A) gymn + 3 rnft
– 20 jumping jacks
– 20″ plank
– 10 sdhp
– 10 goblet squats
– 5 push ups
B) open 20.1
C) daily max back squat triple in 12 mins
D) 3 sets:
– 40m dual kb oh carry
– 10 abmat sit ups
– 40m dual kb front rack carry
– 10 abmat sit ups
– 40m dual kb farmer carry
– 10 abmat sit ups
A) gymn + amrap 5′ – 5 Down ups – 5 ‘get up Johnie’ – 10m carb walk B) 3×11 UB strict pull ups C) E30″ for 9′ – 18 sets 1 power snatch @75-80% of 1rm D) Amrap 16′ Buy in: 60 WB 4,8,12… reps – DL @90/60 – facing burpee – t2b –…
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…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the remaining…
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)Warm up: 2 rounds * 6 OHS facing the wall * 6 goblet squat with 2” pause * 12 dead bug * 200 m run B)Lifting, strength a)OHS daily 3 rep in 8’ b)Back squat 3×2, same w.@~90-92.5 % of 1 RM 2-3’ rest btw sets C)WOD: 25’ AMRAP – 20 alt. DB/KB snatch@12-20 kg…
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…
