1)5′ amrap
* 8 OHS facing the wall
* 6 BB sn deadlift + 6 sn high pull
* 10 m bear crawl
* 20 jumping jack
2)Lifting
From 0:00 to 08:00
1 RM Power snatch (Open: 4x 3 same weight)
From 08:00 to 14:00 /E2’MOM)
BSQ x 3 reps@ 80-85 %
3)For time, TC: 12′
* 1000 m row
* 30 alt. KB snatch from ground@heavy /~16-24 kg/
* 30 burpee over erg
4)Double plate reverse fly 3x 10-12
A) gymn + 3 sets : – 10 steps spider walk – 5 cat camel – 10 OHS w/ PVC pipe – 5 pass through B) EMOM 7′ : 20″ max rep strict HSPU (Rx: medball btw legs, Open: plates+abmat under the head) C) E2’30” for 12’30” 1 Snatch High Pull + 1 Low Hang…
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…
A. Gymn. + 3rds.: • 10m KB death march • 20 bent hollow hold • 10 cuban presses B. Deadlift ☆ Let’s see your daily max in 12′ C. Metcon ☆ 5 Rds. For time: • 10 Power Cleans @60/45 • 10m walking lunges @db heavy dumbbell / farmer hold • 12 kipping HSPU’s
1)5′ amrap 1′ easy row, 6 walk out, 15 m bear crawl 2a)Strict pullup w/ underhand grip (chin up) 4x 3-8 reps 2b)Side plank 4x 20″/20″ 3)Squat clean E90″ x 2 reps x 5 rounds, same w. 4)Rowing intervall 5 x 2′ row/1′ rest/walk Try to do same pace and cal at the 5 rounds. 5)Sandbag deadlift 3×10
1)Gymn + animals or something play 🙂 2)For time 21-15-9 reps * box jump overs * hang power snatch@ 25/40 kg 21-15-9 reps * wall ball * burpee target 21-15-9 * deadlift @50/70 kg * cal row 3)3 sets * 10/10 side plank rotation * 12/12 m heavy farmer carry@ KB
1)2 sets * 10 banded good morning * 6/6 alt. leg raise, arms in superman hold (facing down) * 5 inchworm * 5 BB deadlift + 5 BB press 2)10′ OTM odd: 3 deadlift @~ 70 % even: 8 bench press@2x DB 3)3x 5′ amrap/ 2′ rest btw sets * 8 burpee box jump overs…
