Merry sister 1
1 wall walk
2 devil press
3 db push press
4 power cl
5 front sq
6 deadlift
7 pull up
8 hspu
9 box jump
10 v-up
11 burpee
12 thruster
Dumbell: 16-22,5/7,5-15 kg
Merry Sister 2
1 bear complex
2 bmu
3 power sn
4 hspu
5 stoh
6 bar facing bp
7 thruster
8 ttb
9 power cl
10 pistol
11 ohs
12 120 du
Barbell: 30-60/20-40 kg
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5 bb pcl + press – 5 kang squat A: Turkish get up 5 rds 3-5/3-5 reps climbing weight B: Metcon 4 rds 12 drop squats 12 alt dumbell push press 16-22,5/7,5-15 kg 20 cal cardio 12 alt…
1. SMR and Mobility in 10 min 2. EMOM 30′ 1. 45″ Rowing 2. 12-15 WB 3. 45″ Assault Bike 4. 10 Burpee Box Step Overs 5. 45″ Ski-erg 3. Acc.Work / 4 sets – 12 Supinated Grip Ring Rows – 12 Skull Crushers – 12 KB Pull-overs
1. General Warm- up + 2 sets * 3/3 Worlds Greatest Stretch * 3 Clean Pulls * 3 Tall Power Cleans * 3 Kneeling Jumps 2. Work up to heavy 3 position Power Clean (floor, low hang, high hang) 3. 5 rounds For Time * 15 Unbroken Strict Pull- ups /banded/ * 12 Deadlifts @70/47 4. 4…
1. 2 sets – 10/10m bottom up KB carry @easy weight – 10 dead bugs KB pullover – 5/5 single leg RDL with knee drive – 10m broad jumps 2. For Time 3 rounds / 1’30” btw rds. – 30 wallballs – 20/16 cals row – 7 BMU / 11 Jumping BMU / 15 Jumping C2B…
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 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) …
