A:10 min shaolin + hip, shoulder , ankle mobility
B: rx
5×8/8 pistol + weight
open: pistol progression
band, box, trx, ring
C: Team of 3
Tc 35′
100 cal row: 1 row, 2 du kb front rack hold, rx:24/16; open: 16/12 kg
50 syncron dead du kb cluster
1000m run
50 syncron dead du kb cluster
100 cal row : 1 row; 2 du kb front rack hold
D:streching
A)gymn + amrap 5′ – 10 scorpions – 10 slow bb ohs – 10 oh sit up B) E2′ for 12′ – 6 sets , climbing 6 hang squat snatch C) 5 ub sets : – 5 BMU – 5 C2B – 5 pullups – 5 T2B (Open: 5 pullups (bnd or anyhow) + 10…
WU: 3 rounds: – 10m forward and 10m backward Monster Walk – 15 Moderate weight American swing – 10 Scapula pull ups A. Back squat Rx: In 12 min find your 1RM Open: In 12 min work up to a heavy-ish 5 reps B. 4 rounds for time: Rx / Open 50m Farmer Walk…
Warm up: gymnastics A)TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B)10’ min gymnastics practice C)5 rft: – 5/4/3/2/1 Bear complex with increasing weighz – 12 bar facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D)3 rft: –…
Warm-up: 10m Tiger walk – forward 10m Tiger walk – backward 10/10 Upright row @ easy DB or KB 10/10 Windmill @ easy DB or KB 15 Jumping squats x 3 rounds A. Squat snatch – heavy single Then, 3 Rounds of: 3 Squat snatch @ 70% of A 2 Squat snatch @ 75% 1…
A) gymn + amrap 6′ 12 sh taps in push up pos 10 reverse lunges 8 down ups 6 sit ups B) daily max split jerk from rack in 10 mins C) AMRAP 12′ 2 Push Presses @50/35 2 Toes to Bar 2 Box Jump Overs 4 Push Presses 4 Toes to Bar 4 Box…
Warm-up: 3 rounds of: – 10m Slow Bear crawl -10m Slow Tiger crawl – 5/5 1-arm KB hang squat clean @ medium w. – 60s. Jump rope (double-unders allowed) A. EMOM 10’ Odd: 15-20 Unbroken Wall ball 9/6kg Even: 60s. Recovery Row B. For time: 3 Bear complex @ 50/25kg 18 Pull-ups …
