1)Gymn + 2 rds as warm up
* 10 scapula pull ups
* 15/15 m OH KB carry
* 8/8 cross body deadlift
* 10/10 russian twist / no weight
* 8/8 box step
2)Strength: 4 sets, 1′ rest btw sets
a)Box step, alternating, 2x KB in farmer carry pos. X 6/6
b) Inverted row x 8-10 reps
3)14′ AMRAP
* 50 DU/ 100 SU
* 12 alt KB clean
* 24 air squat
* 12 T2B
4)One-arm row 4×8/8@ heavy DB
1)3 sets * 10/10 m monster walk * 10 good morning/band * 5 get up johnny * 20″/20″ side plank rotation 2)For time Buy in: 500 m row * 12 power snatch@25/30 kg * 12 bar facing burpee * 12 squat clean@30/40 kg * 24 wall ball * 12 push jerk @ 35/45 kg *…
A) gymn B) AMRAP 30′ (easy pace!) – 50 simple unders – 10 down-ups – 250/200m row – 10 box step ups – 10 sit-ups – 10 shoulder taps in handstand ( 20 in push-up pos. ) – 10 walking lunges – 30″ hanging on the rope ! with your best J-hook ! C) long streching, what…
Mobility: Ankles+Hips Activation: 2RDS 8/8 Single Leg RDL 10 Upper Body Supermans 10/10 Monster Walking 1/1 Lenghts Waiter’s Carry (WB) A. Back Squats 5×8 @ 65%, 2′ Rest B. 12′ AMRAP 8 Ring Dips 10 Wallballs @9/6 12 Sit-Ups DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PULL-DOWN WALLBALL: RX: @9/6 / OPEN:…
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists B) MAX REPETITION Strict HSPU ! (max 3 attemps) C) For time : – 600m run – 30 Fsq @30/20 – 400m run – 20 Fsq @50/35 – 200m Run – 10 Fsq @70/50 …
A. Gymn. + Scapula activation B. 3 sets of: • 8-10 weighted strict pull- ups /same weight • 18 alt. chest supported rows @heavy dumbbell C. Core Strength /3 sets/1′ rest • 20″ L- hang hold • 15 weighted sit- ups /weight at the chest • max rep strict T2B D. For Time @1 heavy…
