A. Intensive SMR in 8 minute, then 2 rounds:
2’ cardio machine
12 cossack squats
14 alt. KB hang cleans
B. AMRAP 30’
400 m row
10 Thrusters @empty barbell
10 Lateral burpees
15 HRPU’s
24 alt. reverse lunges
C. Stretching together
A) gymn + games B) ‘Zeus’ in pairs (change anyhow) 3 RFT: – 30 WB – 30 SDHP @42/30 – 30 Box Jumps – 30 Push press @42/30 – 30 cal row – 30 Push ups – 10 Back squats @bw (avg.) C) long streching
A) gymn + 3x 2*12m shuttle run 8 burpees 20″/20″ side plank 8 push up 10 bnd googld mornings B) 10-9-8-7…1 – DL @100/70 – BBJO *EMOM : 5 air squats C) Max reps of parallette kipping HSPU (hands and head at the same height) then 3 * 14 DB see-saw press (you choose the…
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Back squat x 4-5 reps @ 85% of 1RM C. Weighted Strict…
A) gymn + AMRAP 6′ 3 muscle snatches 3 snatch balances 6 deadbugs 6 down ups B) squat snatches (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) snatch pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) max kipping HSPU then 2 sets: 70% of max reps E) AMRAP 6′ 2*10m shuttle…
Warm- up + Team Games A. ANNIE ON THE RUN 50 Sit- ups 50 Double- unders/110 Single- unders 400 m Run 40 SU’s 40 DU’s/90 400 m Run 30 SU’s 30 DU’s/70 400 m Run 20 SU’s 20 DU’s/50 400 m Run 10 SU’s 10 DU’s/30 400 m Run B. Relaxing and Stretching
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…
