A) amrap 6′
– 6 alt sh taps in tiger pos.
– 6 high hang muscle clean
– 6 front squat
– 6 bb good morning
B) E2′ for 6′ – 3 sets , climbing
8 tng squat or power clean
C) E2′ for 8′ – 4 sets climbing
3 position clean sq or power ( high hang, low hang, floor)
D) 80 seesaw press @db KB (you choose the weight)
Every break : 1 wall walk
TC: 8′
E) Wod:
For time:
400m run
40 db KB Russian Swings
200m run
20 db KB Russian Swings
400 m run
40 db kb Russian Swings
Week 3: day 15 wu: 3 rds 3/3 one leg burpee 6/6 one leg kb rdl 9/9 one leg hip thrust 12 “S” A: Gino 100 m run 10 alt db c&j 10 burpee 10 sit up 200 m run 11 alt db c&j 11 burpee 11 sit up 300 m run 12 alt db…
A. Warm-up: 30 sec hs hold pos shoulder touch 10 Am swing @ moderate weight 10 Goblet squat @ moderate weight 10 V-ups 30 sec y reach x 3 rounds B. 8 min practice( pull-up; bar-ring mu, du, peg board) rx: Amrap 8’ 15 m hswlk 3 bar mu 7,5 m hswlk 2,5 m segment free…
WU: 3 Rounds of: 10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. 10 minutes: RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of: 1 Cluster + 2 Thruster + 3 Push press B. 10 minutes: RX: Pause back squat heavy double (2s. pause in…
Week 1: day 6-7 wu: 3 rds 10 cat camel 20 m bear walk 10 90/90 hip 10 bird dog tiger position A: Partner party Buy in : 1000 m run together 10 syncro burpee pull up 20 syncro alt db devils press 30 syncro am swing 40 m syncro burpee broad jump…
1. Gymn. + Tabata Style – 20″ work /10″ rest 2 sets – Scorpions – Snow angel – 90/90 hip „mobility” – Cossack squat 2. AMRAP 25′ – moderate pace – 400m row – 20 russian swings @24/16 – 10 inchworms – 10 plank ankle taps 3. E4′ for 12′ 12-9-6 – HRPU – 2x weighted…
1. General warm- up + T-spine extension + 2×5 Shoulder ext. + 2 rds. * 6/6 RDL @easy KB * 7/7m Lateral monster walks * 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo * 10 Barbell Z-presses 2. Front Squat / EMOM 6′ * 4 reps @75-80% 3. For Time 2 rounds * 25 Deadlifts @70/50 or db…
