A. Gymn. + 3 rounds:
1”/1” side plank
20/20 m single arm bottoms up kettlebell carry @ 8/12KB
15 good mornings @barbell
B. Weightlifting
7×1 complex @85-90% of P.Clean max /no tng/ Rest 1’30”-2′
1 P.Clean+ 1 Hang P.Clean+ Jerk
C. EMOM 16′
1. 15/12 cals row
2. 20 air squats
3. 50 DU’S
4. Full rest
D. Cool down
A) gymn + 3 rnft – 2 ‘get up johnie’ – 4 walk outs – 60 SU – 8 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80%…
A) Warm up 4′ amrap: 40 SU, 25″ plank, 10 KB deadlift B)Lifting, strength 3 rds * 10/10 half kneeling KB press (opposite arm-leg) * 1/1 TGU * 15/10 push up 90″ rest btw sets C) WOD: For time 50-40-30-20-10 reps of: * abmat sit up * DU / 2x SU D) Acc: 3 rnft…
A. Gymn. + 2 rounds: 40”/40” side plank @leg raises 20/20 m front rack carry @ 16/20 KB 2/2 TGU’s B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ /1’30”- 2′ rest btw sets/ 2 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. WOD: AMRAP 5′ 8…
Warm up: 3 rounds: 50 SU opposite shoulder touch in push up position x 20 8 overhead squat by wall A) Lifting, strength Every 2′ for 12′: Clean + Jerk + Front squat – increasing weight B)For time /TC: 12’/ – 50 kipping HSPU/ 50 Box push up – 50 wall ball – 200 DU/…
A. Warm-up: Gymn. + 2 sets of: 200m Run 60s. HS hold 60s. Wall Sit 60s. Plank B. “Running clock” 0:00-10:00 1600/1200m Run (4/3x400m) 10:00-20:00 5 Rounds of “Mary” 5 HSPU 10 Pistol squats 15 Pull-ups 20:00-30:00 1600/1200m Run (4/3x400m) C. Accessory: 25 Abmat Sit-ups 25 Hip Thrust on floor x…
Warm up: 4’ AMRAP * 20 dead bug * 10 m spider walk, 10 m crab w. * 20 mountain climber Lifting, strength a)1 hang power clean+ 1 power clean, same w. E90” x 6 rds b)Clean high pull 5×3@80-90% of a) WOD 15’ AMRAP * 21 am swing@12/20 kg * 11 STOH @30/50 kg…
