1. General warm- up + 2 sets
* 6 Samson Stretches
* 6 Muslce Cleans @bb
* 6 Thrusters @bb
* 6/6 Hip Thrusts @without weight
2. AMRAP 5′
* Max reps Hang Cluster @70/45
3. For Time
A. 5 rds.
* 25 Weighted Sit- ups
* 50 Double- unders
3′ Rest
B. 3 rds.
* 16 Pistols
* 1’30” Max Distance Row
4. Cool Down and Stretch
* Recovery Cardio in 5-8 min
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:…
Warm up: SMR, gymn, shoulder mob A)Dumbbell Man Makers + TGU 8 MM+ 4/4 TGU 6 MM + 3/3 TGU 4 MM + 2/2 TGU 2 MM + 1/1 TGU Increase weight in every roundy B) Karen: 150 WB for time@6/9 kg Every break: 10 m bear crawl with 12/20 kg KB
1. Warm- up: 3′ rowm then 2 sets: – 60 single- unders – Complete a double or a triple under every 20 reps. – 8 bear hug squats @6/9ball – 4 hollow rocks+ 4 V-ups 2. 5 sets / E2’30” – 15 ring rows – 8/8 KB row @paralette support 3. 4x Amrap 3′ –…
A: activation – 2 sets 10 inchworm 5/5 cossack squat 30″ plank 1′ cardio + 3 sets 30 m farmer carry @heavy 15 jump squat 30″ hanging tuck L-sit B: Split stance RDL E90″x6 (3-3 sets per leg) 8 reps @30-40% of deadlift you can increase the weight set by set C: 1 set – TC: 20′…
1. General Warm-up + 2 sets * 5/5 Worlds Greatest Stretch * 5 Snatch High Pull * 5 Tall Snatch * 5/5 Hip Thrust 2. Find your daily heavy rep Squat Snatch in 12 min 3. AMRAP 5′ * Max rep target burpee 4. Rowing 10′ * Every minutes, perform 15 seconds as fast as…
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…
