Mobility: General
Activation: 3 RDS
– 10 Scapula Pull-Ups
– 10 Push-Ups
– 5 Wallball Bear Hug Squats+15″ Active Squat Hold
A. EMOM 12′
Even: 12 Wallballs @9/6
Odd: 8/8 Lunges (wallball overhead)
B. AMRAP 14′
– 10 Sit-Ups
– 10 Wallball Cleans
– 10 Lateral Burpees Over Ball
– 10 Deck Squats
WB: RX: @9/6 / OPEN: @6/4 / BEGINNER: @6/4
A) gymn + game B) Whole Class Syncron Workout 🙂 ( all movement must be syncronized! ) AMRAP 8′ – 12 reverse lunges – 12 sit-ups – 12 push-ups / Rest 2′ / AMRAP 8′ – 10 air squats – 10 down-ups – 10 V-ups / Rest 2′ / AMRAP 8′ – 8 Thrusters –…
WU: 3 Sets Of: 20″ / 20″ Star Side Plank 8 Jump To Knees 20″ High Knee 20″ High Heel A. 5′ Max Skaters Jump *Start Every Minute With: 10 Push Up 1′ Rest 5′ Max Running *Start Every Minute With: 10 Squat 1′ Rest 5′ Max Jumping Lunges *Start Every Minute With: 10 Sit Up…
A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…
A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9 pull- ups /…
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…
1)5′ amrap * 8 OHS facing the wall * 6 BB sn deadlift + 6 sn high pull * 10 m bear crawl * 20 jumping jack 2)Lifting From 0:00 to 08:00 1 RM Power snatch (Open: 4x 3 same weight) From 08:00 to 14:00 /E2’MOM) BSQ x 3 reps@ 80-85 % 3)For time, TC: 12′ …
