1. Warm-up + 2 sets
* 6 scorpions
* 8 front squats @barbell
* 6 strict presses @bb
* 5 down- ups
2. EMOM 10′
– 6 T2B + max reps target burpee
3. E2′ for 10′
* 5 floor presses @db
* 10/12 dips on box
4. 4 rounds for time
* 100 single- unders
* 20 walking lunges @1xDB
5. Accessory Work
* accumulate 3 min superman hold
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 6′ – 3 sets , climbing 8 tng power snatch C)E2’ for 8’-4 sets, climbing 3 position snatch ( high hang, low hang, floor) D) EMOM 8′ 3-5 back squats…
1. 3 sets – 5/5m walking cossack squats – 10 V-ups – 20 alt. supermans – 10 butterfly hip thrusts 2. AMRAP 25′ – 10 burpee box get overs @100/120cm – 12 unbroken thrusters @25/30kg – 20 cals skierg/row/assault – 12 SDHP @25/30 3. Acc. Work / 3 sets – 10 biceps curls with light weight…
A: activation – 2 sets 8 walkout + push up 8 scap push up to downdog 8/8 world greatest stretch 8 hip flow B: EMOM 9′ 12/10 cal cardio 5-8 burpee pull up 30″ max du / su C: for time 150 SA kb floor press (75/arm) @16/8 kg 130 sit up 110 bw walking lunges…
1. 2 sets – 10 barbell good mornings – 16 deadbugs – 10 cossack squats – 20″ hollow hold 2. Back Squat – 1x 5 reps @60% – 1x 5 reps @70% – 1x 3 reps @80% , then EMOM 3′ – 2 reps @85% 3. 3 rounds not for time – Slow, but continuous…
Warm up with gymnastics + 2-3rds 50 jumping jack 10 bb snatch 10 hip thrust hold and kb pull overs 10 baby makers 1)Snatch komplex 1 power + 1 hang power+ 1 sq snatch+ 1 hang sq snatch ( climbing) 2)Front squat E2’ Heavy 3 reps x 5 rounds (Open: 5×5 medium) 3)Metcon 4 rounds FT@…
Warm up: gymn+ tabata: down up with jump up A: Acc) 1 round/ always 1’ work:30” rest – superman hold – reverse plank hold – tiger crawl hold – opposite arm-leg raise in tiger crawl pos B:Power Clean + hang power clean squat clean+ hang squat clean + jerk up to heavy C: Deadlift E2’…
