A. Intensive SMR in 8 minutes, then 3 rounds:
2’ row/ski
30” reverse plank
30 single- unders
B. AMRAP 25’
400 m Run /5 rounds in the corridor/
3 Pegboards / Legless rope climbs/ Regular rope climbs
24 alt. reverse lunges
36 DU’S
C. Stretching together, focus on the upper body and hip
D. If you have time, practice your weakness 🙂
A) 8′ SMR + gymn + 3 sets of ‐ 30 jumping jacks ‐ 7 down ups B) EMOM 30′ (50″ w / 10″ r) 1) Row 2) Shuttle Run 3) Burpee C) 3 sets: – 20 barbell side band – 20 alt. leg raises in plank
A. Warm-up Together B. For Time Buy-in: 800 m Run or Bike 20 rounds: 5 wall-balls @9/6 3 BMU/ 5 C2B/ 7 Pull-ups 7 SDHP @42,5/30 Cash-out: 800 m Run or Bike
A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 3 ohs (open:1 power snatch +…
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) Strict pull up – max reps, then – max reps with band (for RX too !!!), then – max reps with double band C) Front squat 4*2 @90% D) AMRAP 8′ 8 alt. DB hang clean &…
Warm up 2 rds * 30” reverse plank hold * 5 get up Johnny * 10 air squat with 2” pause at bottom * 200 m run Lifting, strength Back squat 4×3, same w. 2’ rest btw sets WOD 21-15-9 *thruster @25/40 kg * abmat sit up * heavy russian swing Cardio 10 min running…
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30″/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
