A. Warm-up: Gymn. + Hip mobility
Then..
3 Rounds of:
1 Inchworm + 3 Push-ups x 5 reps
Single-Leg RDL x 10/10 reps @ without w.
Single-Leg glute Bridge hold x 20/20s.
Alt. V-ups x 20 reps
B. Every 2’ x 5 sets
Front squat x 4-5 reps @ 60-70% of 1RM
C. Weighted Strict pull-up
5×3 reps @ increasing weight
Open:
Pause TRX row
4×6-8 reps @ pause 2s. at the top pos.
D.CFGO 24.2
Amrap 20’
300 m row
10 deadlifts 50-83/25-51 kg
50 du / 100 simple
Warm up: gymnastic & mobility WU with Partner: (You go, I go) 4 rounds of each: 8 Am. Swing @ medium w. 8 Air squat 8 Push-ups A. Partner workout: (Divide anyhow) For time: 1000m Row / 800 m run 100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100…
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Half kneeling KB Strict press x 6/6 reps @ heavy! x 3 sets Rest 60-75s. btw. sets C. Hang power clean warm-up + technic Then.. For time: RX: 50…
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of Strict HSPU rx: parallette op: kipping Then 5x 4-5 80% (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power…
Wu: Gymn + thoracic mobility A: 2 light rds -10//10 one arm kb sumo dl high pull -20 med ball sq clean -20 push press du easy kb B:For Time 15-12-9 – Hang squat clean 35/25 (rx 45/30) – Push press 35/25 (rx 45/30) – T2b 2′ min rest 9-6-3 – Hang squat clean…
A: gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B EMOM 10′ 2 back squat @ mod. Heavy C: Metcon AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D: Strength 5 sets: 7 biceps curl + sh press @dual KB 11…
WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats Snatch Balance Practice / 5×3 increasing weight E2′ for 14′ • 5 Hang Squat Snatches @50/35 35/20 • 40 -60 DU’s / 80 Single unders Acc Not for time ▪︎ 50 saw…
