1. 3 sets
• 20m farmer carry
• 6/6 single arm ring rows
• 15 banded pull aparts
2. 5 sets/1’30”
• 2 reps Jerks @70%
3. 10 rounds for time
• 2 wall walks
• 4 Jerks from ground @50/35
• 12 cals row
4. 3 sets
• 10 DB box steps
• 20 supermans
A. Warm-up: Gymn + 3 sets of: 60s. Cardio machine 15 Ring Row 10/10 KB Strict press 30s Hollow hold B. Metcon 5 Rounds for time: 3 Wall climb 6 Burpee 9 Double KB Hang power clean @ 2×20/12kg 12 Toes To bar Tc: 15’ C. Barbell Strict press (from ground) 4×10 reps…
Gymn: WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward A: Practice 10 min -hswlk -ring or bar muscle up -hspu -double under rx: Amrap 10’ 10 m hswlk 3 bar mu 5 hspu 50 du 30-45” rest B: E90’ for 12 -8set 3…
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” 12/12…
A. Games, then barbell warm-up together B.Metcon For time Buy in: Rx: 100 Double- unders Beginner: 200 simple 10 rounds: 10 thrusters @40/30 10 lateral burpees Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders
Mobility: General Activation: 3 RDS …
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. Metcon RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt….
