A) gymn + amrap 5′
10m bear crawl
5m walking lunges
5m inchworm
30m run
B) barbell warm up…
daily max in 10 mins :
3 deadlifts + 2 hang squat cleans + 1 stoh
C) E30″ for 6′
1 clean & stoh @80-85 % of B
D) Amrap 4′
4 pull-ups
4 burpees
4 burpee pull ups
Rest 2′
Amrap 4′
4 t2b
4 burpees
4 burpee t2b
E) 3 sets:
12 alt. pendlay row @dualKB
6 strict t2b
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 @…
Gymn. + A. Amrap 6′: 1/1 TGU 30 Butt kickers 12 Dead bugs 12 Alt. KB single arm swings B. 5 rounds for time: TC’ 12′ 50 DU’s 15 Pull-ups 3 Squat Cleans (you choose the weight, go for heavy) Rest 3′ 5 rounds for time: TC’ 10′ 15 Box jump overs 15 T2B’s 3…
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…
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 82.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU Ring MU Kipping or Butterfly…
Wu: Gymn + hip & thoracic mobility A: 3 rds 10 toes to squat 5 get up jhonnie 10 cat camel 5 burpee pull up 20 hip 90/90 B: E90 x 6 1 power clean + 1 squat clean + 2 front squat ( climbing heavy) C: Run track or Rowing 9 min: 1500 m…
Sz-V A) gymn + games B) AMRAP 36′ /work in pairs/ – 500m Run together – 40 WB (over the pull up bar, to the partner) – 30 T2B (A: work while B: hanging) – 20 partner deadlifts (MM@180 , FF@110 , mixed@140) – 10 muscle ups C) 3 sets: 7-13 ab wheel roll outs…
