1)5′ amrap
1′ easy row, 6 walk out, 15 m bear crawl
2a)Strict pullup w/ underhand grip (chin up) 4x 3-8 reps
2b)Side plank 4x 20″/20″
3)Squat clean E90″ x 2 reps x 5 rounds, same w.
4)Rowing intervall
5 x 2′ row/1′ rest/walk
Try to do same pace and cal at the 5 rounds.
5)Sandbag deadlift 3×10
A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous empty barbell warm-up B) E2’30” for 15′ 1 Squat Clean + 1 Split Jerk (3″ pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM…
HOMEBODY 12. NAP A: 1 mins of: (2-4 steps forward – 2-4 steps backward) – bear walk – spider/crab – tiger – dwarf B: For time: 21-18-15-12-9-6-3 – Down-up 6-12-18-24-30-36-42 – alt. V-ups TC: 20′ C: Accumulate 6 mins Wall Sit *Every break : 6 Jumping Squats (The rests must be shorter then 30 secs.) D:…
A) gymn + 2 RNFT : – 30 jumping Jackson – 15 reverse snow angel – 10 crab & reach – 5 ‘get up Jonatan’ B) EMOM 7′ 15″ max rep strict HSPU (Rx: medball btw legs; Open: plates+abmat under the head) C) E2’30” for 12’30” 1 Squat Snatch + 1 OHS (drop!) +…
Wu:gymn+hip mobility A:3 rds light 3/3 turkish get up 3/3 one leg burpee+ one leg box jump 3/3 one arm kb snatch+ ohs 30 sec hspu hold+ shoulder taps B:10 min power snatch climbing 5×5 last set last week weight C: 2×8 snatch high pull last week+ 2,5-5% D:For time 10 burpee pull up 30 ohs…
A. Gymn. + 3rds.: • 10m KB death march • 20 bent hollow hold • 10 cuban presses B. Deadlift ☆ Let’s see your daily max in 12′ C. Metcon ☆ 5 Rds. For time: • 10 Power Cleans @60/45 • 10m walking lunges @db heavy dumbbell / farmer hold • 12 kipping HSPU’s
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 6 cossack squats – 6 hindu push ups B) E2′ for 10′ 200m Run + 8 alt. DB Snatches w/22/15DB C) EMOM 10′ 1 round ‘Cindy’ (Rx: 5 C2B + 10 Push-up (chest to ground) + 15 Jumping Squats) D) 30…
