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 power snatch climbing start 40%
C: Metcon:
3 rds
30 bench press 50-60/30-40kg or double kb floor press
30 cal row / 300 m run
D: Acc
3-4 rds
12 hammer biceps curl
12 hummer ext triceps
12 stb
Wu: gymn+thoracic mob A: 3 rds 30 m kb front rack carry 30 sec parallette L-sit hold 20 plank to push up 20 jump lunges B: E2mom x5 Odd: 10 kb or db floor press Even: 10 inverted row C: Metcon 3 rds For time 30 Am swing 32/28/24/20/16/12/8kg 40 cal row 20 kb taters D:…
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Scapula Pull-ups – 1 Lenght Inchworm – 10 Hollow-Arch Swings (active lats) A. 8′ EMOM Complex: 1 clean High Pull + 1 Power clean + 1 Squat clean (moderate, focus on technique) B. Metcon: AMRAP 8’ 2,4,6,8… -Bar Muscle-ups -Hang Power clean…
A Gymn B: AMRAP 30′ (with a Partner) Buy In: 1500 meter Partner Row (750m change) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…
A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Every 2’ x 5 sets Back squat x 5 reps @ 77.5% of 1RM C. Amrap 3’ RX: 1 Bar…
1. 3 sets • 30” plank hold • 15 banded pull aparts • 15 hip thrusts on bench 2. Strength/Back Squat 5 sets/1’30” • 10 reps @climbing weight 3. Every 3’ for 18’ • 15/12 cals row • 10 bar facing burpees • 8 power cleans @35/60kg 4. Acc. Work / 4 sets •…
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 AMRAP 25’ 80 DU (160 SU) 12 Am.Swing…
