A) gymn + amrap 5′ (easy)
– 15″ walkout
– 15″ scorpion
– 15″ toe touch
– 15″ alt V-up
C) Partner Workout
with a runnning clock…
0:00 – 18′
AMRAP 18′ /IGYG/
– 5 power cleans @50/35
– 7 KBS @24/16
– 3 rope climb asc.
– 7 t2b
– 5 STOH @50/35
18:00 – 25:00
AMRAP 7′
Partner A : run 200m
Partner B : wall sit
*every break : 10 syncron burpees from 25:00 (the breaks must be shorter than 10″)
1. 2 sets: 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold 2. For time: – 50 Tuck Jumps or Box Jumps or Chair steps – 50 Bent over rows – 50 Russian swings – 50 Goblet lunges – 50 V- ups or Tuck- ups – 50 Push press – 50 Supermans – 50…
A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy! 20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets B. 3 Rounds for time: 10 Clean & Jerk @ 60/40kg 10 High Box jump @ 80/60cm Rest 5:00 C. 3 Rounds for time: 10 Bar MU’s…
A: 3 rds 40 shoulder taps in push up position 20 alt. V-ups 40 (20/20) suitcase deadlift easy weight B: „Saturday party 2 „ 250 simple under 50 alt hang clean and jerk w. Aviz/weight/kb/db 200 simple under 40 alt hang clean and jerk 150 simple under 30 alt hang clean and jerk 100 simple under 20…
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A) gymn + 2 sets of : – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) 4 Rounds (with easy pace) of : – 400m Run – 1 mile AB or 1 K Ski – 400m Run – 1 K Row C) Be relaxed and hold the poses for 1 full…
