Warm up: gymn + shaolin
A:OTM 12’
Odd: Double KB floor bench press x 10-15
Even: Strict pull up x 5-10
* Rx: + weighted Open: with band
B: Fran TC: 10’
21-15-9 reps for time:
– thruster **
– kipping pull up open/basic: band/ring row x2
** Rx:30/40 kg, Open: 20/30 kg or plate
C)Wallball 75 reps for time
every minutes 3 burpee
DAcc:
Roman DL 3×10@barbell+ weight
Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up A: Emom 3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4 B: Eggs! 100 du/ 200 simple…
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A.Squat snatch: Find your daily heavy double in 10 min Then: 2 x 2 @90% of daily heavy double 2 x 3@80% B.Emom 7’ 5 BSQ 65-70% C.Metcon…
WU: 3-5’ gymnastic 3 slow round: – 10 Get up jhonnie – 25 DU – 15 Light WB A. E2’ – 4 sets Front squat x 8 reps – @60% 1RM (from the floor) and then…. E90” – 4 sets 2 Push jerk – same weight (from the floor) B.Metcon 2…
1. 2x * 1 min Jogging * 5/5 World Greatest Stretch * 2/2 Scorpions * 5/5 Cossack Squats 2. Skill – in 8-10 minutes * choose your weakness 3. AMRAP 24′ * 300m Row * 7 Burpee Box Overs @100/120cm * 20/20m D-ball or Sandbag Carry on Shoulder * 14 Reverse Lunges @sandbag or d-ball / bear…
1. EMOM 12′ Odd: 45″ cardio Even: 10 snow angels + 10 air squats 2. E3’x 5 / 1 min rest btw sets – 500/400m row – 10 burpee over row – max distance famers carry @2xHEAVY !!! KB 3. 3-4 sets – 15 weighted abmat situps – 15 v-ups – 15 tuck-ups
1. Barbell Warm-up + Snatch Technical 5×3 No foot, no contact squat snatch @bb 2. EMOM 6′ – 1 Power Snatch + 1 Squat Snatch @75% 3. EMOM 6′ – 2+1 C&J @75% 4. 2 rounds / NO MAX REPS — Moderate Tempo ! – 3′ row – 2′ target burpee – 3′ ski /…
