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
– 8 GTOH
– 16 Russian Twist
@15/10
C) 3 sets of :
– 15 face pull
– 30m single arm farmer carry @24/16
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Ft 12-9-6-3 Strict pull up (open ring row) Push up Sttb (v-ups) Ring dip (box dip) D: Strech…
1)Warm up : gymn+ exercises in pairs /10’/ 2)For time Part A: dumbbell DT: 5 rds @you choose the weight; medium * 12 deadlift * 9 hang clean * 6 stoh 2′ rest Part B: for time * 40 abmat sit up * 30 cal row * 20 wall balls * 10 wall climb 3)Tabata…
A. Gymnastics / SMR B. Warm-up: 3 sets of: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 hang power clean @ empty BB 20″ HS hold 8 abmat sit-up (no weight!) 8 alternating box step-up ( no weight!) C. WOD For time: 5 rounds: – 5 Hang power clean @…
A: 4 sets 6 scorpion 6 crab reach 6 jump down up 6 sit up to reverse bridge B: „BOB” 13-12-11-10-9-8-7-6-5-4-3-2-1 hand release push up air squats V -ups C:3 rds 21 biceps curls 21 triceps
Wu: gymn+ Thoracic mob A: Amrap 6′ 50 Jumping jack 25 hand climb 50 jumping jack 25 shoulder tapspush up position B: 4x 8 barbell Z press C: For time 3rds 600m row 10 thruster 30/20 (rx 40/30) 2 min rest 3rds 300 m row 5 pull 10 push up 15 air sq D:tabata 40/20 Side…
A) gymn + amrap 5′ – 3 walk outs – 12 sh. taps in push up pos. – 6 bird dogs – 12 deadbugs – 20″ butt kickers B) 4 sets : – 12 alt. DB bench presses – 12 alt KB pendlay row C) 4 sets : – 10 heavy goblet squats – 10…
