A) gymn + games
B) amrap 10′ (moderate tempo)
200m run
10 SDHP
10 box jumps
C) amrap 20′ (in pairs)
– 10/10 burpees over the partner / Plank
– 20m/20m wheelbarrow
– 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts)
– 20 synrcon sit ups (w/clap)
– 200m partner carry (change anyhow)
D) EMOM 10′
1) 20″ superman hold + 20″ alt. superman (opposite leg&arm raises)
2) 10 V-ups + 10″ Hollow hold
CROSS SMR + General warm-up + Mobility A. 2 sets: 1′ easy cardio machine 10/10 Half kneeling press @ light KB/DB 30″ HS hold B. Gymnastics – HSPU Kipping HSPU / Pike push-ups *4 x Amrap -1 (stop right before you feel like failing the next rep) – 1′ rest btw. C. Lifting – Back Squat Work up…
WARM-UP A. AMRAP 6’ 10 WALL ANGELS 10 HOLLOW-ARCHES 10 ALT DB HANG SNATCHES @22.5/15 5 BOX JUMPS @50/40 B. AMRAP 3′ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ WOD_2 PERSON TEAM AMRAP 20’ 10 SYNCHRO T2B 20 SYNCHRO ALT DB SN @22.5/15 ; SYNC AT TOP 10 SYNCHRO BURPEES @SYNC…
WARM-UP A. AMRAP 6’ 1’ ROW 20 SHOULDER TAPS 5 INCHWORMS 10 HOLLOW-ARCHES 10 REV LUNGES B. AMRAP 6’ 5 BSQ @INC W TO 60% 5 PULL-UPS STRENGTH BSQ_E90” 6X3 @80% WOD_FOR TIME_TC:17’ 500/400M ROW 50 THRUSTERS @BB 40 T2B 500/400M ROW 25 THRUSTERS @BB 20 T2B 500/400M ROW (B: KB THRUSTERS, HOLLOW-ARCHES…
CROSS SMR + General warm-up + Mobility A. 2 sets 1′ easy cardio machine 15 scapula pull-up 10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA ) B. Gymnastics Strength Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row Amrap – 1 ( stop right before you feel like failing…
SMR & GYMNASTIC & MOBILITY A: 3 rds 40 s pigeon position 30 s alt. leg extension bridge on hold position 20 high knee run 10 hand climb + joga push up B: One leg squat on the box 5 set 6 / 6 C:”Hippé” 10-8-6-4-2 Snatch climbing Rx: Squat Sn 30/20-40/25-50/35-60/40-70/45 kg SC:Power /Sq…
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 BURPEES 10 ALT LUNGE STRETCH 10 ALT COSSACK SQUATS 5 BOX JUMPS @50/40 STRENGTH_TC:22’ BACK SQUAT FIND 1 RM CONDITION EMOM 7’ 10 BURPEE BOX JUMP OVERS @60/50 ACC_3RFQ 10/10 SL RDL 30”/30” SINGLE LEG STANDING @OTHER SIDE…
