1)Animals warm up
2)TGU 3×2/2
3)HS walk
Open: practice
Rx: obstacle
4)Team of 3, every person in 1 station, then change
AMRAP 5′, Rest 2′
15/15 lunge steps, 1x KB on overhead
8 wall climb
Time Remaining: Max Calorie Row
AMRAP 5′, Rest 2′
15 OHS @30/45 kg
15 lateral burpee
Time Remaining: Max Calorie Bike
AMRAP 5′, Rest 2′
20 double KB russian swing@heavy
20 T2B
Time Remaining: Max Calorie Run (bad weather : run in the gym or corridor)
5)Hollow tabata
Wu: Gymn+shoulder mob A: Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate B: 10 min Double under practice (rx triple under) C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m ↔️Inga run (10m) 20…
1)Warm up games; hip + shoulder/wrist mob.; barbell warm up 2)Clean andj jerk 3×2, same weight 3)21-15-9 reps of – T2B – HR push up 3′ rest, then 21-15-9 reps of – pistol squat – dumbbell alternating snatch@10/17.5 kg 21-15-9 reps of – cal row – GTOH@30/45 kg barbell
A. Games, then barbell warm-up together B. For time ☆ Buy in: Rx: 100 Double- unders Open: 50 DU’s ☆ 10 rounds: • 10 thrusters @40/30 • 10 lateral burpees ☆ Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders
1)6′ AMRAP – 8 inchworm – 3/3 TGU from press to lunge – 30″ wall sit hold, arms overhead 2)Handstand hold, walk progression, strength 3 sets for quality – around the box -1/1 round – 30″ HS hold facing the wall – 10 abwheel 3)OTM 10′ Odd: Back squat x 5 Even: kneeling double kettlebell press x…
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 + 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 –…
