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
A. Warm-up: Gymn. + 2 sets of: 400m Run 20 Lateral box steps @ 60/50cm 10 Down-ups B. 5 Rounds for time: 200m Run / 250 m row 15 Box jump-overs @ 60cm TC: 15’ Rest 5:00 C. 5 Rounds for time: 400m Row / 500 m row 15 Wall ball @…
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters easy KB B. 1 Squat clean +3 front squat – climbing heavy in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or Tng…
A:10 min shaolin + hip, shoulder , ankle mobility B: 5×8/8 pistol + weight open: pistol progression band, box, trx, ring C: Team of 3 Tc 35′ 100 cal row: 1 row, 2 du kb front rack hold, rx:24/16; open: 16/12 kg 50 syncron dead du kb cluster 1000m run 50 syncron dead du…
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 6′ RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean daily max or 1RM OPEN: 8×3 Squat clean , climbing C. Wod For time: …
WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing A.BSQ 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30) B.METCON 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…
Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:8 min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8minFind your 5 rm Touch and go clean and Jerk C:For time 4rds 300m…
