1)6′ amrap
– 8 ring row
– 8 barbell clean+press
– 20″/20″ side plank
– 1′ easy cardio
2)From 0:00 to 06:00
Build to a Heavy Power Clean & Jerk
2′ rest
From 08:00 – 3 Rounds
– 12 Power Cleans 61/43 kg
– 8 Chest to Bar Pull-ups/ 12 pull ups
– 12 Push Jerks
– 10 Toes to Bar/15 K2E
– 10 burpee
3)3 sets, 1′ rest btw sets
30 m double KB overhead carry
30″ ring dip hold
15 band pullapart
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…
Warm up shoulder mob + 5′ amrap * 200 m run * 10 OHS with PVC * 20 shoulder taps in plank WOD In a 5:00 Window… Buy in: 100 Double-Under Time remaining, AMRAP: 12 Overhead Squats @barbell 4 Burpee Box Jump Overs Rest 3′ In a 5:00 Window… Buy in: 100 Double-Under Time remaining,…
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…
A) gymn + AMRAP 6′ 8 scapula pull ups 12 shoulder taps in push up pos. 8 banded pull-aparts 36 jumping jacks B) Max reps weighted strict pull ups, then @10/5kg plate 2 sets : add 1 rep to the last week’s score ( wo/weight ) C) EMOM 8′ 2 Push jerk from rack @…
A. Warm-up: 50 Jumping jack 5 Inchworm 10 Banded good morning 10 Box steps @ 60/50cm 30s. HS hold 30s. Plank x 3 rounds B. Tng Broad jump @ 2RM! C. 6 Rounds for time: 50 Double-unders 5 Strict HSPU / 7 Kipping HSPU 1 Legless Rope climb / 1 Regular rope climb…
A. Warm-up: Gymn. + Amrap 12:00 60s. Shuttle Run 10/10 Single-arm Russian swing 12 Burpee 30/30s. Side plank B. 5 Rounds, Not for time: 3 Front squat @ heavy! 5 Strict HSPU *Open: 7 kipping HSPU / 9 Push-ups C. 10 Rounds for time: 10 Alt. DB snatch @ heavy! 10 Box…
