A) gymn + games
B) AMRAP 30′ (with a Partner)
Buy In: 150 meter Partner Carry (each)
Then :
Partner A completes 1 round of:
15 KBS @24/16
10 Burpees
5 Ground-to-Overheads @42/30
Partner B performs:
Max Wall Ball Shots
Partners rotate each round until team completes 150 Wall Balls
Then, in time reamining:
Max distance partner carry
C) 4 sets:
30″ plank
20″ V ups
10″ Hollow hols
1′ rest
CROSS SMR + General warm-up + Mobility A. 2 sets: 3 wall walk + 20″ HS hold after the last 15 scapula push-up in tiger position 8/8 half kneeling KB press @ light weight B. Gymnastics practice in ~ 5 minutes ~ Freestanding HS hold / Handstand walk C. Lifting – Strict Press /…
A.: 5’ Amrap 6 Half burpee step 8 Scapula push up 6 Tuck Jumps 12 Glute Bridge B.: 3 rds 20 Goblet Cossack squat 18 Frog Bridge 12/12 Single Arm Overhead Reverse Lunge 40” Plank with Alternating Leg Raise *20-25” rest btw. C: 15’ Emom 45” work /15” rest Bridge with Alternate Leg Raise Air…
1. Activation: 4 rounds / 30″ rest between sets * 20 Hollow Rocks * 20 Alt. Superman 2. Back Squat – Front Squat / 5 sets / 1’30” rest between sets * 4 Back Squats + 3 Front Squats @73% of front squats 3. Clean + Push Jerk / 5 rounds / 1′-1’30” rest…
CROSS SMR + General warm-up + Mobility A. 3 sets: 6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB 6/6 upright row w/ same KB ( high elbow) 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) B. Lifting – Clean 1 set @ empty…
A) gymn + amrap 5′ 5 glute bridge V walk outs 10 crab & reach 30 jumping jacks B) E10″ for 14′ 1) 4 burpees 2) 4 empty bar thrusters 3) rest 4) 4 pull-ups (rx:c2b, open:ring row) 5) 8 DU’s 6) rest C) 6 sets: 5/5 box step ups with heavy slam ball (only…
SMR & GYMNASTIC & MOBILITY A: 3 sets 12 bird dog 6 get up jhonnie 12 cat camel 6 one leg burpee B: 4 sets 10 deadlift climbing max load 50-60% 10 Bench press choose weight C: „ohhhlalaa” tc:15 min 30 clean & press 30 sit up 30 power snatch 30 v-ups…
