A) gymn + games
B) AMRAP 30′ (with a Partner)
Buy In:
150 meter Partner Carry (each)
Then, in time remaining:
Partner A completes 1 round of:
15 KBS @24/16
10 Burpees
5 Ground-to-Overheads @42/30
Partner B performs:
Max Wall Ball Shots
Partners rotate each round
until team completes 150 Wall Balls
Then, in time reamining:
Max distance partner carry
C) 4 sets:
30″ plank
20″ V ups
10″ Hollow hols
1′ rest
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. “BIG CLEAN COMPLEX” @ warm-up + only 2-3 attempt in 10-12 minutes. *High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean +…
Warm up shoulder+ hip mobility + 2 rds * 20” plank * 10 banded row * 10 alt. lunge steps * 10 alt. box step Lifting, strength a) 12’ OTM Odd: 3 BSQ@~ 80 % Even: Paralette L-sit hold x25” b) Weighted s. Pull up (Open: w/ot weight) 5×2 WOD For time Buy in: 35…
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 …
Wu: Gymn+SMR A:2rds light 40 mountian climber 20 bird dog 10 burpee pull up 5/5 one arm thruster light kb B:Team of 3 Amrap 35’ 100 cal row 75 hspu 50 clean 60/40 open: 40/25 400 m run together 30 stoh 60/40 open: 40/25 20 muscle up ring or bar open c2b / pull up…
1)6′ AMRAP *20 jumping jack * 30″ superman hold *10 m bear crawl *15″/15″ side plank 2)BSQ 4×3, same weight (80-85 % of 1 RM) 2′ rest btw sets 3)18′ EMOM:40″ work/20″ rest Min 1- DU/SU Min 2- Hand release push up Min 3- Box jump 4a)Wall sit hold, double KB in front rack 3x 30″…
A. Gymn. + Activation 3 rounds 20/20 m side monster walk 10 scapula pull-ups 12 hamstring curls on trx/ring/fitball B. Weightlifting 6×1 /2′ rest btw sets/ 1 Power snatch + 1 Low hang power snatch + 1 hang power snatch @80 % of P. Snatch 4×7 /2′ rest btw sets/ Tempo back squat…
