A. Gymn. + 2 rds.:
• 16 alt. see – saw KB presses
• 8/8 windmill @KB
• 15 air squats
Then, barbell warm- up together.
B. Weightlifting
☆ Let’s see your max in 12′
• Power Clean & Jerk
C. For Time
☆ ‘Grace’ / TC: 5′
• 30 C&J @61/43 50/35
D. Acc. Work / 3 sets
• 20m db KB OH carry
• 20m dwarf walk
• 60m db KB farmer carry
• 10m inchworm
• 10m bear walk
A. Warm-up: Amrap 6′ 15m Tiger walk 10 V walk-out in glute bridge position 12 snow angel 20″ mountine climber B. Strength/ Lifting EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! 1 Power Snatch + 2 OHS C. For Max Reps: 00:00-1:30 Alt. arm DB…
A. Warm-up: EMOM 10’ Odd: 10 Tuck Jump or 10 Alt. Chair step-ups Even: 45s. Bottom of Squat pos. hold B. Partner work “I go, you go” or If you are alone rest 1:1 btw. sets 3 Rounds for time: 15 Thruster with “Ásványvíz” 2×1.5/2 Liter 15 Tuck-ups x 3 sets (full…
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%…
A. Warm-up, Mobility Together B. For Time: TC’: 20′ • 10 burpee box get overs @100/120 cm • 15 Clean&Jerks @45/30 • 10 BBGO • 15 C&J @50/35 • 10 BBGO • 10 C&J @55/40 • 20 Pistols • 10 C&J @60/45 • 20 Pistols • 5 C&J @65/50 • 20 Pistols • 5 C&J…
A: 3 sets 10 knee step up 8 hindu push up 10 windshield viper B:” EVITA” 5rds For Time 8 deadlift Á.víz/weight/db/kb 16 russian swings 150 simple under C: 3rds ABS Party 15 leg raise to hip 15/15 side crunches
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…
