Wu: 3 rds
15 hip thrust
20 band good morning
30 sec plank twist
60 sec cardio
A: E2mom x5=10 min
– 10 deadlift 40-50% , basic double kb
– 10 sttb, sk2e
2 min rest
E2mom x5=10 min
– 10 stiff leg deadlift
– 20 alt V-ups
B: Playbaby
4 rds
400 m run
25 kb push press 16-20/8-12 kg
30/30 sec side plank thrust
C: Streching
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 8 hang squat clean C) EMOM 12′ – 4 sets 1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)…
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….
Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger walk forth and back 10/10 m B)AMRAP 28’ in team of 2: * 1000 m row( one work, one rest) * 400 m run (together) * 40 m…
A. Warm-up: 90s. Row 5 Inchworm 10/10 Single-arm KB clean 45s. Plank x 3 rounds B.Strenght EMOM 10’ RX: Odd: 3 Strict HSPU + 6 Kipping hspu Even: 4-6 D-ball or Sandbag over to shoulder OPEN: Odd: 3 Kipping HSPU + 6 Push-ups Even: 4-6 D-ball or Sandbag over to shoulder Rest 5’ EMOM 10’…
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A: Skill 3 rds 30 m handstand walk / basic bear walk 60 m 12-15 strict ttb B:Barbell Lunges basic / du kb/dumbell 4-5 rds 10 reps C: Metcon 3 rds 1000 m row 30 bench…
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. For Time TC:15′ 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 * Power Cleans @50/35 * Bar Facing Burpees 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
