1)5′ amrap
* 5 inchworm
* 1 bear complex@ empty BB
* 7/7 dead bug
* 14 air squat
2)BSQ 5×2, same heavy w.
90″ rest btw sets
3)For time, TC: 15′
1992 m row
10 Bear complex @45/60 kg (1 power clean + 1 FSQ+ 1 jerk+ 1 BSQ + 1 jerk)
12 Bar MU /banded Bar MU or 24 pull ups)
4)Barbell good morning 3x 20
A. Gymn.+ 3 Rds.: • 10 cossack squats • 10 PVC pass throughs • 10 banded pull- aparts B. Strenght – 3 sets • 5/8 strict pull- ups • 16 alt. bent over rows @heavy KB C. Core Strenght – 3 sets • 20″ paralette L-sit hold • 15 abmat weighted sit- ups /weight on…
A. Gymn. + 2 rds.: • 1′ shuttle run /20m segments/ • 40m bear walks • 10 lateral box steps B. AMRAP 30′ • 500m row • 12 target burpees • 16 box step overs @double easy KB • 20 alt. V- ups C. Acc. Work ☆ 4 sets of: • 10/10 KB windmills @8/12…
A. Warm-up: 20 Opposite arm/leg raises in Tiger pos. 30s. Hollow hold 10 Tempo Air squats [3131] 30 Jumping Jack x 3-4 sets B. 4 rounds for time: 50 Air squat 40 Sit-up 30 Burpee 20 Hand release push-ups *Rest 3:00 btw. rounds C. EMOM 10’ Odd: 45s. Superman hold Even: 15/15s. Single-arm…
1)6′ amrap * 5 inchworm *10 glute bridge * 5 burpee * 5 BB deadlift + 5 muscle clean + 5 press * 20″/20″ side plank 2)Lifting: 1 hang power clean + 1 power clean E90″ x 5 rds 3)Seated good morning (on box) 4×10, same w. 4)Buy in 1000 m row, then 3 rds *…
A. Gymn.+ 2 Rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 KB • 40″ superman hold B. Weightlifting 1 Power Clean + 2 Jerks + 1 Power Clean /5×1 complex @75% of power clean max No TNG!!/ C. 5 Rounds For Time • 15 Kipping HSPU’s / Pike Push-ups • 10…
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
