A) gymn + amrap 7′ (easy)
– 3 atomic sit ups
– 6 Halo
– 9 GTOH
– 12 Russian Twists
@10/5 Plates
B) E90″ for 9′
7 pendlay row w/60/40kg + 11 lat. pull down
C) For time :
– 800m Run
– 40 Thrusters w/42/30kg
– 400m Run
– 20 Thrusters
– 200m Run
– 10 Thrusters
TC: 18′
D) 100 abmat sit ups
*Every break : 20″ plank penalty after the class
1)3 sets – 12 m spider man walk, 12 m crab walk – 6/6 cossack squat – 10 barbell good morning – 20″ HS hold/wall 2)Back squat 2×3@80-85 %, 1×2@heavier, daily max, when if its very good 3)20′ EMOM Min 1- 10-12 m HS walk/ 2-4 wall climb Min 2- 15-20 box jump Min 3- 10-15…
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
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 1 rope climb 10 thruster 30/25 (rx 40/30)…
1)3 rounds – 30 jumping jack + 30 mountain climber – 15 banded row – 30″/30″ side plank 2)4 sets for quality, 90″ rest btw sets – 10 double DB bench press – 10 double KB bent over row – 30″ plank 3)3 rounds ft: – 10 hang power snatch @35 /50 kg – 15 bar…
1)6′ amrap * 7/7 bird dog * 7/7 side plank rotation * 7/7 single leg hip thrust * 20″ wall sit * 7 BB press * 30″ high knee run 2)Lifting: Rack jerk (split or push jerk) 4×2, climbing, 90″ rest btw sets 3)Strict HSPU 6x 2-5 reps 30″-1′ rest btw sets Rx: deficit Open:…
Wu:Gymn + elbow mobility A: 2 rds 4/4 turkish get up /light kb/ 6/6 one leg burpee 8/8 one arm sit up 10/10 kb one arm snatch B:10min Power snatch climbing heavy 5×4 C: „B” last weight 3×7 snatch high pull D: For time 100-80-60-40-20 Duoble under (open 1,5x simple) 10-8-6-4-2 burpee toes to bar…
