1)5′ amrap
* 30″ easy row
* 12 KB deadlift
* 7 butterfly sit up
* 7 ring row
2)BSQ 4×2, same w., 2′ rest
3)”The seven”: 7 rds ft
* 7 hspu
* 7 thruster@ 25/40 kg
* 7 K2E
* 7 deadlift@35/60 kg
* 7 burpee
* 7 russian swing@16/24 kg
* 7 pull ups
4)Single leg RDL/ barbell 3×10/10
A. Gymn.+ 3Rds.: • 16 dead bugs • 8 walkouts + push- ups • 12 good mornings @ barbell B. For Time / use your 70-80% of body weight / • 21 Bench presses • 21 Bar facing burpees • 21 Deadlifts • 15 Bench presses • 15 BFB • 15 Deadlift • 9 Bench…
A: 3 sets 20 alt shoulder taps in push-up pos. 15 Plate hops 10 Hollow rock 8 down-ups B: 20 rounds for time of: 1 Wall Climb 4 Tuck Jumps 8 russian swing C: 3 sets: 10/10 suitcase Deadlift 15 Arch Rock
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) Burpee box jump over 60/50 D:4x 30 sec L pull hold + 5 sttb E:streching
A. Warm-up: EMOM 10’ Odd: 10 Tuck Jump or 10 Alt. Chair step-ups Even: 45s. Bottom of Squat pos. hold B. Partner work “I go, you go” or If you are alone rest 1:1 btw. sets 3 Rounds for time: 15 Thruster with “Ásványvíz” 2×1.5/2 Liter 15 Tuck-ups x 3 sets (full…
A: Warm Up: 0-1 min: Run 1-2 min: Alternating shoulder taps in push up position 2-3 min: Standing position knee to elbow 3-4 min: Opposite arm / leg raises in superman position 4-5 min: Rest x 2 – 4 sets B: For Time 50 Hand climb 45 sec rest 30 Hand climb 30 sec rest…
A: 3rds 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold B: AMRAP 8’ 2 Lunge step 2 Burpee 2 Alt V-ups 2 alt biceps curls w.ásványvíz 4-4-4-4-6-6-6-6-8-8-8-8….etc 2 min rest Then….. For Time 3 rds 100 mountain climber 100 jumping jack 100 bicycle abs 100 push press w. double ásványvíz C:…
