A. Gymn. + Warm-up:
15/15 Single-arm Russian Swing @ Easy!
20 Plank to Push-ups
60s. Squat pos. hold
30s. Handstand pos. hold
x 3 sets
B. 3 Rounds for time:
10 Clean & Jerk @ 60/40kg
10 High Box jump @ 80/60cm
Rest 5:00
C. 3 Rounds for time:
10 Bar MU’s or 10 Burpee Pull-ups
10 High Box jump @ 80/60cm
D. Back squats @ go until 80% of 1RM with Triples!
Then…
Every 90s. x 5 sets
Back squats x 10 reps @ 55% of D
E. Single-Leg Hip Thrust on floor
3×12/12 reps
A) gymn + 3 sets of: – 6/6 Halo – 6 Slow goblet squats – 6/6 OH Sit-ups B) EMOM 9′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 Low Hang Squat Snatch @90% of 1RM D) AMRAP 6′ * 10/8 cal Row *…
A.Amrap 5′ 5 inchworm 5/5 crab & reach 8/8 reverse lunge steps 20″ high knee run in place B.EMOM – 45″ work / 15″ rest x 4 sets 1. Jumping Jack 2. Hang clean&jerk @ bottle/weight 3. Mountine climbers 4. Plank hold C.4 sets of: 8/8 Bulgarian split squat @ weight if…
A: 3 rds 40 shoulder taps in push up position 20 alt. V-ups 40 (20/20) suitcase deadlift easy weight B: „Saturday party 2 „ 250 simple under 50 alt hang clean and jerk w. Aviz/weight/kb/db 200 simple under 40 alt hang clean and jerk 150 simple under 30 alt hang clean and jerk 100 simple under 20…
A: 3 sets 20 alt shoulder taps in push-up pos. 15 Plate hops 10 Hollow rock 8 down-ups B: 20 rounds for time of: 1 Wall Climb 4 Tuck Jumps 8 russian swing C: 3 sets: 10/10 suitcase Deadlift 15 Arch Rock
A. Gymn. + 2rds.: • 20m bear walk • 40″ plank with alt leg. raises • 20m tiger walk • 25″ reverse plank B. Weekend Wod / Amrap 30′ • 100 cals row • 30 burpee over the row • 50 air squats • 30 abmat sit- ups C. Stretching 🙂
Wu: gymn+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: for time 21 sumo dl high pull 40/30 open 30/20 50 du…
