1. 3 sets
– 5 shoulder-hip extensions
– 5 squats @ball
– 10 banded hollow body lat. pulldowns
2. 6 sets
– 8 WB – AHAP
– 4-6 banded strict pullups
– 40″ rest
3. AMRAP 24′
– 10 walking lunges @2xDB – mod. weight
– 6 lateral burpees
– 6 box HSPU
– 12 lateral box step overs @2xDB – mod. weight
– 1 min rest – /the/ walking /dead/ 
4. E30″ for 2′
– 15″ hollow hold + 5 V-ups /unbroken/
A: activation – 2 sets 6/6 kb SL RDL @mod 6/6 cossack squat 6 kang squat B: 4 sets 200 m row 40 m cross body carry 20/20″ side plank C: Deadlift – 4 sets 1. 8 reps @60% 2. 8 reps @70% 3. 8 reps @80% 4. max reps @75% of your 3rd set…
Wu: 3 sets 20 m bear walk 10”s” 20 m tiger walk 10 tempo sq 311 Puppy: 5 sets 16-20 Front rack Barbell box step 40-60 cm 20 jump squat 90-120 sec rest Wod: 10 rds 6 kb dead snatch left arm + 6 kb oh lunges left arm 6 kb dead snatch…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90″ – 5 sets 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…
1. 2 sets – 5/5 banded RDL – 10 good mornings @bb – 20″ hollow hold 2. „Chaos” Amrap 7′ – 10 Thrusters @43/30 – 10 Bar facing burpees 3. Deadlift / EMOM 5′ – 1 rep @85% 4. For Time / TC:5′ – 100 WB @9/6 5. Acc. Work / 3 sets – 20…
A. Warm-up: 5’ Gym. + 60s. Shuttle Run (15m) 30s. Rest x 3 sets with increasing volumen! B. EMOM 10’ 5 Strict HSPU + 5 Strict C2B pull-ups Open: 7 Push-ups + 7 Double KB sumo DL high pull C. Metcon 45 Clean & Jerk @ 30/45kg 45 T2B (open: K2E) 45 Thruster…
Warm up: 3 rft: * 60 SU * 15 banded good morning * 5 KB clean+ press (not single arm) 1:Metcon 20-18-16-14-12-10-8-6-4-2 push up every beetwen rds 30 du/60 su 2:Bear complex practice + in 10-12’ up to heavy 3:Back squat 5×3, same weight 2-3’ rest 4: Acc Tabata superman hold
