1. AMRAP 8′ – very easy pace!!
– 100m jogging
– 10 inchworms push-ups
– 15 banded lat. pulldowns
2. 4 rounds for time
– 500m row
– 21 empty bar thrusters
– 12 C2B or jumping C2B
3. Gymnastics I. / 5 sets
– 30″ hard effort ski
rest 30″
– 30″ hard effort row
rest 30″
– 20m HSW or 40m Bear walks
4. II. / 5 sets
– 10 moderate tempo down- ups
rest 30″
– 3/5 RMU / scaled RMU
rest 30″
– 3/5 BMU / Jumping BMU
5. Acc. Work / 3 sets
– 15 reverse hypers
Week 1: day 5 Wu: 3 rds 10/10 kb rdl 10 barbell hip thrust 30 sec plank to push up 30 sec jumping jack A: 10 min pratice: ttb, hspu, hswlk, pull up, du, bar-ring row, peg board B: 8 min Power and split jerk technik or climbing 7×2 C: Friday 2 rds 15…
A. Warm-up: 50 Jumping jack 10 Russian swing @ medium weight 10 russian babymaker 30s. Plank twist x 3 sets B: E2’x5 -5-8 Bench press 60% -5-8 back squat 60% C: Metcon 1000 m row 5 rds strict cindy 800 m row 4 rds strict cindy 600 m row 3 rds strict cindy 400…
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
A) Warm up amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B: ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m / 1000 m Run / Run @42,5/30 Open: squat clean=double kb or dumbell, pull up: with band, ring row x2 C:…
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…
1. General Warm-up 2. Squat / 7 sets / 1’30” rest btw sets * 2 Fr. squat + 4 Back squat 3. Running Clock For Time * 40 Box Jump Overs * 20 Push Presses 7:00- 14:00 21-15-9 * SDHP * Pike Push- up 14:00 / AMRAP 10′ * 30m D-ball or Sandbag Carry /bear hug/…
