1)2 sets
* 8 OHS facing wall
* 5 BB snatch high pull + 5 BB muscle sn
* 20 jumping jack
* 12 m tiger crawl
* 10 hip thrust
2)Lifting: 1 Power snatch + 1 OHS
E90″ x 1 complex x 6 sets; climbing weight
3)Tabata (4x 4′ work)
1)Air squat
2)Burpees
3)DU’s
4)Russian swing@16/24 kg
1′ rest btw every tabata (after every 4 min)
4)Hollow hold 4x 15″
30″ rest btw sets
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…
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 –…
Mobility: Shoulders+Hips Activation: 2 RDS -10 BB Snatch Grip Presses …
Wu: gymn+thoracic mob A: 3 rds 30 m kb front rack carry 30 sec parallette L-sit hold 20 plank to push up 20 jump lunges B: E2mom x5 Odd: 10 kb or db floor press Even: 10 inverted row C: 3 rds For time 30 Am swing 32/28/24/20/16/12/8kg 40 cal row 20 kb taters D: Accessory…
Warm up:Gymn A: accumulate 8 mins plank Every break: chair inverted row 1 break :20 chair inverted row 2 break : 40 chair inverted row 3 break : 60 inverted row B: Emom 30’ Odd : 20sec/20 sec stick chop Even: 30-28-26-24-22-20-18-16-14-12-10-8-6-4-2 Object ground to overhead C: Unbroken 60 bird dog 2 sec pause bottom
A. 8 Cat Camel 8/8 Crab reach 8 Good morning w/ stick 8/8 Cossack squat x 3 sets B. For time: ~ 10-9-8-7 . . . 1 Dip on chair Butterfly sit-up rest 5′ ~ 1-2-3-4 . . . 10 Thruster Burpee* over the weight/tool you use for the thrusters *Lateral/Facing – you choose! C….
