A) gymn + amrap 5′ (easy)
– 1/1 TGU
– 10 steps spider walk
– 5/5 upright rows
– 10 steps dwarf walk
B) E90″ for 10’30”
9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band)
C) 100 WB for time
*E2′ (inc. 0:00) : 200m Run
TC: 16′
D) 3 sets of:
– 20 legs over the parallette
– 30 straight body ceiling reaching crunches
– 10/10 half kneeling banded chop
A. Warm-up: Gymn. + 3 sets of: 25 Plate hops 10/10 Single-Leg RDL @ easy KB 15 Air squats 10 PVC pass throught B. Amrap 12’ 8 Power snatch @ 40/25kg 24 Push-ups C. Front squat @ go until 80% of 1RM with Triples! D. Every 90s. x 5 sets Front squat…
A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time – 5 Rds.: • 9…
A) gymn + 2′ easy Row/Ski/Bike + 2 sets of : – 6 hip flow – 12 toe touches in push up pos. – 36 Butt Kickers B) AMRAP 30′ – 5 walk-outs – 10 ring rows – 20 floor presses w/15/10 plates – 30 air squats – 40″ max effort Row – 300m Run…
Mobility: Ankles+Hips Activation: 2 RDS – 1 Lenght Slow, Controlled Lunges – 30″/30″ Side Plank …
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)5′ amrap * 8 snow angel /sitting by wall *10 air squat * 8 BB muscle sn *10 scapula pull up 2)Power snatch E90″ x 2 reps x 5 sets @ ~75-80 % 3)Inverted row (on barbell) 5 x 6-8/ 10-12 1′ rest btw sets 4)3 rds for quality *6/6 bottom up KB press *6/6…
