A. Warm-up:
100 Single-unders
5 Inchworm
15 Air squat
30/30s. Side plank
x 3 rounds
B. Tempo Strict press x 5 reps
Rest 30-60s between sets
x 5 sets
*Tempo: 3333
You can choose workout:
C: Metcon
Amrap 20’
2 Ring MU / bar mu/ open 6 kipping c2b
4 Strict HSPU / open kipping/ basic pike push up
8 Am. Swing @ 16-24/20-32kg
D:Acc
3-4 rds
15 ring row
15 ring push up
No rest
Wu: 3 rds 15 hswlk/ bear walk 6/6 one arm kb sumo deadlift high pull 12 lateral bos step overs A)TGU 3×3/3 climbing B)Rx: Strict pullup 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C: Wod For time: TC:12’ Rx – 30 Pullup – 15 Box…
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets / E1’30” * 3 singles @80% 3. Front Squat – Find your heavy triple reps in 15…
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…
1. EMOM 12′ @easy tempo Odd: 45″ cardio Even: 8 air squats + 1 wall climbs 2. Gymn. Cond. / 4 sets – 10 Box HSPU – 20 Cals Row – 1′ Rest 3. For Time ‘DT’ – 5 rounds TC:12′ @70/47kg – 12 DL – 9 Hang Cleans – 6 STOH 4. 4 sets…
Wu: 2 sets with band 10 side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10/10 Single leg glute bridges 10 Bird dogs 10 Squats Front Squat: 5 sets 1 Pause Front Squat + 4 Front Squat 60-65-70-75-75+% *Pause Front Squat is 3 seconds in the bottom of the squat Wod: 2 rds…
Wu: 2 sets 6/6 scorpio 12 Y 6/6 cossack sq 12 snow angel Deadlift: 5x 10 tempo deadlift (3 sec down, 1sec up) mod Wod: 3 rds 30 Box jump 300 m run/ 400 m row 30 Am swing 16-24/8-16 kg 300 m row 30 Hspu/ pike /hr push up Acc: 3-4 set…
