A) gymn + amrap 5′
5 glute bridge V walk outs
10 crab & reach
30 jumping jacks
B) E10″ for 14′
1) 4 burpees
2) 4 empty bar thrusters
3) rest
4) 4 pull-ups (rx:c2b, open:ring row)
5) 8 DU’s
6) rest
C) 6 sets:
5/5 box step ups with heavy slam ball
(only bearhug)
7 c2 hamstring curls
D) acc. : 3 sets
– 15 ring face pulls
– 20 windshield wipers
1)5′ amrap – 6/6 shoulder taps in push up pos. and 6 HR push up – 1′ easy row – 10 air squat 2)4 sets, 90″ rest btw sets – Bench press x 6 reps – Rope climb x 2 3)5 rounds for time – 10 double dumbbell thruster – 15 sit up /10 GHD…
A) Warm up: 3 sets of * 3 inchworm * 12 dead bug * 10 PVC OHS facing the wall * 8/8 OH light KB lunge steps B)Lifting, strength a)Power snatch daily 1 rep in 10′ b) Power snatch 5′ EMOM, 2 reps C) Gymnastics Rope climb 3′ AMRAP (Open: practice) D)WOD 13′ AMRAP *…
Wu: Smr + gymn + shoulder & hip mobility A:2 rds 20 m one leg walking romanian kb dl 20 lateral box step overs 40 mountain climbers 40 jumping jack B: For time “Apatokbucsuziktoletek” 1000m run 100 du 50 burpee box jump overs 60/50cm 40 Am swing 24/16 open 20/12 30 jumping squat 20 hrpu…
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of parallette Strict HSPU (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power snatches @77% of max (No tng) D)…
A. Warm-up: Gymn. + 3 Rounds of: 30 Plate hops 15m Monster walk 10/10 Suitcase DL 10/10 KB windmill 20 Alt. V-ups B. For time: TC: 12’ 15-12-9-6-3 Power clean @ 70/45kg 3-6-9-12-15 Bar Facing burpee C. Power clean @ heavy single or 1RM D. Accessory: Double KB Front rack carry x…
A) gymn + amrap 8′ – 10 reps 90/90 hip switch – 10 bird dogs – 10 dead bugs B) barbell warm up for the lifting, then.. Daily max in 8 mins : 1 power snatch + 1 low hang power snatch + 1 hang power snatch + 1 high hang squat! snatch C) 4×3…
