1)6′ amrap
– 8 wall snow angel
– 12 banded row
– 20″ plank
– 1/1 turkish sit up
– 20 jumping jack
2)Strict pull up 5 x 3-8 reps
1′ rest btw sets
3)12′ OTM
Odd: 5 heavy dumbbell man makers (row, push up deadlift & clean; no press!)
Even: 15 L-sit up
4)12′ AMRAP
– 15 box jump
– 10 american swing@heavy (20/28 kg)
– 5/5 cossack squat with 1 KB in goblet
5)Inverted row 3×8-12
A)Warm up: 1x * 500 m row * 1’ plank hold * 8 inchworm * 20 air squat *1’ run B) Lifting, strength a)TGU 3×2/2, same KB b)Front squat 3×5, climbing Start ~ 70 % of your 1 RM 2’ rest C) TRX complex: 3 sets – 12 knee tuck – 8 pike – 6…
A)Warm up SMR+ 5’ easy AMRAP *1’ run in the gym * 10 goblet squat with KB * 10 russian swing@easy KB * 30” plank * 1 wall climb B)Lifting, strength a)E 90” x 6 rds 1 hang squat clean+ 1 squat clean+ 1 jerk same weight, you choose b)3 sets: 12 Floor press with 2x…
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” …
A) gymn + amrap 6′ 10 cal easy row 20 deadbugs B) 5 rft: – 9 T2B – 7 Ring dips (open:box dip) – 5 squat cleans @50-60-70-80-90/35-40-45-50-55 /Rest 1′ btw sets/ C) Emom 6′ 3 push jerk @ 70% D) 5×5 tempo (1-1-4-1) strict pull-ups (wide grip) E) 50 banded pull apart
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
1)Warm up with coach + barbell warm up 2)Team of 3: Teams of 3, For Time 60 Deadlifts@80/50 kg, 1000 m row 50 Hang Power Cleans@35/55 kg 100m row 40 Push Jerks@30/50 kg, 1000 m row 3000 Meter row, the other 2 people: dead hang 60 Deadlifts, 1000 m row 50 Hang Power Cleans, 100m row 40 Push Jerks, 1000…
