A. Warm-up:
5-7 mins. SMR
+
3 Rounds of:
10 Medball clean @ 6/9kg
3 Broad jump
30/30s. Side plank
B. For time:
RX:
15-12-9-6-3 Heavy wall ball 12/9kg
5-4-3-2-1 Muscle-up (Ring if it possible)
TC: 9’
OPEN:
15-12-9-6-3 Wall ball 9/6kg
10-8-6-4-2 Pull-up or Inverted Ring row
TC: 9’
C.
RX:
Power clean Daily max in 10’
OPEN:
Power clean x 3 reps @ same weight
x 6-8 sets
D. 2 Rounds for max distance:
3’ Row
1’ Rest
3’ Run
1’ Rest
A: 8 min gymn+mobility B: 8min running school C: Every min, for 10min (5sets) odd: 10 deadlift Rx: 100/60kg Open: 70/35kg even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up D:”RunTrack” Rx: Every min 200m run x10 Open: every 90 sec 200m run x10 E: Streching, focus hamstring and full leg
Wu:gymn+mobility 5′ amrap 30 jumping jack 30 skeater jump 30 mountain climbers 30 high knee run A:12 min practice Open: Hspu,hswlk, butterfly pull up, bar mu, Rx: hspu, hswlk, bar mu, ring mu B: OTM 25′ = 5rds 1min: Open: 15/12 cal row, Rx: 18/15cal row 2min: Open: 1-2 rope climb, Rx: 1-2 leg less…
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 12′ – 6 sets , climbing 10 tng power snatch C) 21,15,9,3 reps back squat from rack (Climbing in weights, try to start from bodyweight) (Open: start from empty…
Warm up: Gymn+ FT easy pace: 50-40-30-20-10 Simple Under + btw rounds 20” Plank hold A)Front squat First barbell warm up! 5×3 reps, same weigth 2’ rest btw sets B)Cindy, 20′ amrap: Rx: 5 C2B, 10 Push Up, 15 Jumping Air Squat Open: 5 Pullup, 10 HR Push up, 15 Air Squat …
warm up: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:12 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:15…
A)gymn + 3 rnft: – 3 walk outs – 6 shoulder taps + 6 hip taps + 6 ankle taps – 9 x 1 bb good mornings + 1 btn push jerk B) E2′ for 12′ – 6 sets , climbing 6 tng push jerk C) EMOM 8′ 1 front squat , climbing D)…
