A) Warm up
amrap 6′
– 6 medball atomic su
– 6 rev lunge
– 6 medball russian twist
– 6 medball halo
B: ‘Badger’
3 RFT
30 squat cleans
30 pullups
800m / 1000 m Run / Run
@42,5/30
Open: squat clean=double kb or dumbell,
pull up: with band, ring row x2
C: Acc
3 sets of:
8 strict T2B
30″/30″ side plank
1. Warm-up for Squat Clean and hip mob. 2. Clean Complex / 1’30” X5 1.- 2. 1+2 @80% 3.- 4. 1+1 @85% 5. 1+1 @87+% 3. 5 rounds for time/ TC: 20′ – 30 air squats – 20 alt. DB snatches @22.5/15 – 10 box step ups @22.5/15 4. Acc. Work – 100 hip…
1. Hip and shoulder mobility 2. Snatch / EMOM 10′ – 2×1 @60% – 2×1 @70% – 2×1 @80% – 2×1 @85% – 1×1 @90% 3. Power Clean & Jerk / EMOM 7′ – 2x 3+1 @60% – 2x 3+1 @70% – 3x 2+1 @80% 4. 4 rounds for time – 12 T2B / 18…
1. Warm- up + 3 sets * 8 Cals row * 12 Dead bugs * 20″ Single- unders 2. AMRAP 12′ – 21 Pullups – 42 DU’s – 21 Thrusters – 18 C2B – 36 DU’s – 18 Thrusters – 15 BMU – 30 DU’s – 15 Thrusters 3. For Time / Recovery Tempo…
Week 1: day 3 Wu: 3 rds 1 min cardio 5 kang squat 6 butterfly hip thrust 7 bb good morning A : Stiff leg deadlift 4×10 B: Body Pump 1.0 30 back squat 40-60/20-40 kg 30 kb floor press 16-28/ 8-16 kg 30 lunges step 40-60/20-40 kg 30 hrpu 20 bsq +5-10 kg…
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…
Week 1: day 2 Wu: 3 rds 45 sec jumping jack 10 arch rock + snow angel 6/6 one leg kb rdl A: 8-10 min practice ( pull up, c2b, bar-ring mu, hswlk, hspu, du) B: 3 rds 15 m hswlk / bear wlk 3 bar mu / kipping c2b pull up 30…
