1. 2x
* 1 min Jogging
* 5/5 World Greatest Stretch
* 2/2 Scorpions
* 5/5 Cossack Squats
2. Skill – in 8-10 minutes
* choose your weakness
3. AMRAP 24′
* 300m Row
* 7 Burpee Box Overs @100/120cm
* 20/20m D-ball or Sandbag Carry on Shoulder
* 14 Reverse Lunges @sandbag or d-ball / bear hug
4. 3 sets
* 10 Reverse Hypers on ghd or bench
* 10 RDL @mod.weight db DB/KB or Barbell
* 5 Pendlay Rows @barbell+mod.weight
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift 5×8 medium/heavy weight C. Wod RX: Amrap 14’ 90 Double-unders 75 Wall ball 9/6kg 60 T2B 45 Push-ups 30 Alt. DB snatch 30-22.5 / 22,5-15kg Open: Amrap…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) …
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. Strict Ring MU or Double-unders C.5×6 Shoulder press climbing heavy D. In 10 minutes: RX: 5 Rounds: 35 Double-unders 15 Power snatch 35/20kg BB In the remaining…
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A.E2MOM 10′ – 5 rounds – 6/6 KB step ups 2×12/20kg (Open: 2×8/16) – 50 DU (80 Single) B. E2MOM 10′ – 5 rounds – TnG Deadlift 5 reps 100/70kg (Open: 70/50) – 30 Butterfly Sit-ups 10/20kg plate C. For…
A. 3 Rounds of: 60s. Shuttle Run 10m Tiger crawl – forward 10m Tiger crawl – backward 15 Air squat 15 Sit-ups B. Practice in 5-8 min. (You can choose one) Toes to bar Or Handstand walk C. For time: RX: 10-8-6-4-2 reps of: Bench press @ you choose weight Box jump @ 70/60cm Rest…
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….
