A) gymn
B) AMRAP 30′ (with a Partner)
Buy In: 1500 meter Partner Row (750m change)
Then, in time remaining:
Partner A completes
1 round of:
15 KBS @24/16
10 Burpees
5 Ground-to-Overheads @42/30 Partner
B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls
Then, in time reamining: Max distance partner row
C) 4 sets:
30″ plank
20″ V ups
10″ Hollow hols
1′ rest
1)Gymn + 2 rds as warm up * 10 scapula pull ups * 15/15 m OH KB carry * 8/8 cross body deadlift * 10/10 russian twist / no weight * 8/8 box step 2)Strength: 4 sets, 1′ rest btw sets a)Box step, alternating, 2x KB in farmer carry pos. X 6/6 b) Inverted row…
HOMEBODY 18. NAP A: AMRAP 6′ 12 scorpion 12 reverse lunges 12 bird dog 12 dead bugs B: 4 rds 25 chair dips 24 one leg squat to a box/chair 25 hollow rock 24 squat jumps C: 3set 15 Arnold press 20/20 side hip thrust
Wu: gymn+Hip mobility A:3 light rds 6/6 romanian kb dl 6/6 kb clean&jerk 6/6 alt leg hand climb B: Every 4min x 6 20/18 cal row Clean&Jerk 20/18cal row 1rd: 6×50% 2rd: 5×60% 3rd: 4×70% 4rd: 3×75% 5rd: 2×80% 6rd: 1×85% C:Amrap 6′ 1 push up 1 jump air sq 1 ttb 2,2,2..3,3,3..4,4,4..5,5,5..6,6,6..etc D: streching
A. Warm-up: 15/10 Cal Row 15m Walking Lunge (2×7.5) 30/30s. Side plank x 3 sets B. 6 Rounds for time: 15/10 Cal Row 15m Overhead Walking Lunge w. 10/15kg Plate Tc: 15’ C. Weighted Box steps @ 60/50cm 3×10/10 reps *use 1 KB in Front rack pos. D. Acc. 30m 1-arm Farmer…
A) gymn + ball games B) Work in duos : AMRAP 24′ – 20/20m wheelbarrow – 200m partner carry (change anyhow) – 20 alt syncron pistols (hold each other) – 20 pull ups (partner: deadhang) C) Not for time : 80 group sit-ups ( like this: https://www.youtube.com/watch?v=oETE_ROQgls )
Wu: Gymn+Shoulder mobility A:Amrap 5′ 1 sdhp + 1 swing + 1 clean & press right + cluster + thruster + left side 2-2-2-2-2-2…3,3,3,3…. B: Amrap 20′ Every rds btw 300 m row and 45 sec plank 10 Power clean and jerk 40% 8 = 50% 6= 55% 4= 60% 2= 65% and max reps 70%…
