1)Gymnastics + hip mobility
2 rounds:
*barbell warm up/8 reps/:sn deadlift, high pull, muscle sn, ohs
*30″ plank
2)6 sets climbing
1 hang snatch pull + 1 hang snatch high pull + 1 hang power snatch
3)Every 2’30” x 4 sets
* 15 m walking lunge steps, 2x KB in farmer carry
*15 roman deadlift with same KB
4)4 sets for quality
*10 KB side bend /left
*25″ side plank/left
*other side
5)Strict T2B 3×10
A)Warm up: 5’ AMRAP – 10 m Bear crawl – 20” HS hold – 10 banded good morning – 5 burpee B)Lifting, strength Deadlift Daily 3 RM (not tng) 2-3 min rest C) WOD 5 rounds of 50” work/10” rest – 12 deadlift (tng) @70% – AirBike – 30” HS walk or animal walk – row…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Row 2 Wall climb 24m (2x12m) Double KB front rack carry 10 Hollow rock B. Tall kneeling Double KB push press x 5-8 reps @ moderate/heavy x 3 sets C. Dead stop HSPU RX: Strict @ 3-5 reps Open: Kipping @ 5-7…
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…
A) gymn + AMRAP 7′ 10 Scorpions 8 Push presses 6 Hanging knee raises (or K2E) 4 Cossack squats B) Paused Push Jerk (3″ at receiving position) Work up to heavy double in 8′ C) Front Squat 3*6 @ 70% D) Max butterfly pull-ups, then.. If your score: – under 30 : 2 sets: 70%…
Gymn. + A. 3 rounds : 1’30” cardio machine 10/10 strict presses @easy kb 10 Jumping squats B. Find your 1RM Jerk in 10′ C. For time,TC’ 15′ 9-12-15-12-9 Power Clean 60/40 Kipping HSPU / Push press @db 8/12 kb T2B / V-up D. TC’8′ 50-40-30-20-10 DU 25-20-15-10-5 Russian Swing @heavy kb E. Stretching
