A: activation – 2 sets
10 scap push up to downdog
12 alt. toe touch
14 m tiger crawl
B: EMOM 9′
10-15 push up
10-15 supinated grip body row
10-15 cal cardio
C: Power Clean & Jerk – 4 sets
6 reps – tng – 60-70%
60-120″ rest
D: push and pull – 6′ AMRAP
1 rope climb
2-4-6-… push press @55/35 kg
E: EMOM 15′
6-10 mixed grip pull up / banded mixed grip pull up / ring row
8/8 single arm kb push press @20/12 kg
15/12 cal cardio
Wu: Gymn + hip mobility A: 2-3 sets 25 banded good morning 10 hollow rock 10 snow angels 25 banded hamstring curls B: Sumo deadlift 5×8 climbing heavy C: Nessie 10 alt. dumbell devil press 20 alt. hang clean & jerks 30 dumbell oh lunges 40 t2b 800 m run / 1000 m…
A. Warm-up: 10-10m Single arm Front rack duck walk @ easy KB 5/5 KB windmill @ easy KB 60s. Plank x 3 rounds B. For time: 30 Double KB hang power clean @ heavy 24 Alt. Pistol squats 15 Double KB hang power clean @ heavy 12 Alt. Pistol squats Tc: 6’ C….
WU: 3-5’ gymn 3 rounds: 15 Banded Good morning 6 get up jhonnie 10 smow angels Metcon 4 rounds for time: 3 Shoulder to overhead 70/45kg (Open: 50/35) /basic: double kettlebell or dumbell choose weight/ 1 round „Cindy” (5 Pullups, 10 HRPU, 15 Air squat) 6 Power clean 70/45kg (Open: 50/35) basic: double kettlebell or dumbell…
A. Warm-up: 3 set 100 Single-unders 10 Ring Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank B. Practice 8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. Wod 10 Rounds for time: RX: 3 Ring MU 10m…
1. General warm up + Full body rolling 2. 4x AMRAP 8′ A. * 10 Burpee * 10 V- up * 10 Push-up /chest to abmat/ – 2 min Rest B. * 100 m shuttle run * 10 Abmat sit- up * 10 Box jump @50/60 – 2min Rest A. – 2 min Rest B. 3….
A: Wu:amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B: 8-10 min Practice Butterfly pull up, hswlk, hspu, muscle up C:8-10 min find your 3 RM push jerk D: Metcon 3 rds 15 push press open: 30-40/15-25 rx:…
