A1) amrap 6′
– 6 scorpions
– 6 sn grip sh press btn & ohs
– 6 cossack squat
A2)8-10 min practice (hswlk,kipping-butterfly pull up)
B) E2′ for 12′ – 6 sets , climbing
8 hang squat snatch
C) 80 banded! strict pullups (!!for everybody!!)
Every break : 5 ring rows
TC:8′
D) EMOM 15′ – 3 sets
1) 15/12 cal ski (open: 10/8)
2) 15 wb (open: 12)
3) 15 KBS @24/16 (open: 16/8)
4) 200m run
5) rest
Warm up: gymn+ mobility A: 3 light rds 10 snow angel 10 donkey kicks 10 cobra 10 scapular push up B: Box step 4×12 barbell behind neck, climbing heavy C: Wod Every 5 min x4 400 m run / 500 m row 12 barbell lunges 30-60/20-40 kg 6 muscle up scaled: 4-6 bar…
1. Warm-up for 23.1 2. 23.1 / AMRAP 14′ – 60 cals row – 50 T2B / 50 Hanging Knee Raises – 40 WB – 30 Cleans @61/43 or 43/30 – 20 Ring MU / 20 Kipping Pull-ups /standards scaled : https://youtu.be/7G3FKk-Dzm0 rx: https://youtu.be/PYI6mH8RqCc / 3. Back Squat…
A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B:Practice 8 min : Rx: Triple under Open: DU under practice C: Shoulder press 10-8-6-4-2 climbing du kb 90 sec rest D:Wod 10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open:15/10kg – Thruster – V-ups E: Streching w. coach
A: activation – 2 sets 10 scap push up to downdog 12 alt. toe touch 14 m tiger crawl B: EMOM 9′ 10-15 push up 10-15 supinated grip body row 10-15 cal cardio C: Power Clean & Jerk – 4 sets 6 reps – tng – 60-70% 60-120″ rest D: push and pull – 6′…
Week 3: day 19 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & power jerk Emom 7 1 clean+2 power jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker 16-22,5/7,5-15 kg…
A: activation – 2 sets 10 rev nordic curl / heel sit 20-30″/side split squat pulse 30″ plank B: 5′ AMRAP 30 m kb front rack carry @heavy 15″ row sprint 20-20″ single arm plank C: Deficit deadlift – E90″x6 8 reps start with 60% effort – last set is 1 rep from failure D:…
