WU: Gymn + Mob
3 rounds:
– 10 Good morning to squat to GM to stand complex
– 10 Snow angel
A.
Hang clean from beyond the knee
RX: work up to a heavy triple in 10-12 min
Open: work up to a medium triple in 10-12 min (focus on technique)
B.
Back squat
RX:
3 x 5 @75%
2 x 3 @85%
Open:
5 x 5 – start at medium and increase the weight in every sets
Rest 2′
C.
AMRAP 15′
Run 200m
10 Pull-ups (Open: Banded or Ring row)
10 Burpees
D.
100 Russian twist w/ plate
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Empty bar thruster – 100 Single Under – 15 Sit up A. Work up to a heavy set in 10’ Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats Open: Practice same complex B. 3 rounds : (max load) – 5 UB shoulder press with…
A) gymn + amrap 5′ 10/10 cross body DL 10 alt. v ups 10 jumping squats B) Emom 8′ 5-7 strict pull-up + 5-7 dip C) E90″ for 12′ – 8 sets , climbing 2 back squat + 1 btn thruster + 2 push jerk D) Amrap 14′ 7 T2B 14 steps OHWL @24/16 KB 9 K2E…
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 6′ RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean daily max or 1RM OPEN: 8×3 Squat clean , climbing…
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 120/80 kg open 90/50 kg+ 5/5 kb press half kneeling rx:24/16; open 20/12 C: For time 10 ohs 60/40 open 40/25 15 ring dip 20 jump sq 25 hrpu 30 wall ball 25…
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…
WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A. 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B. AMRAP 30’…
