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
8 tng power snatch
C) EMOM 8′
2 back squats , climbing
D) EMOM 10′ – 5 sets
Odd) 15 power snatch @35/25
Even) 15/12 cal row
Gymn + wu A) work up in 9′ 1 power clean + 3 tng push jerks B) 3*20 bsq from the ground , climbing (in 10′) C) amrap 8 4,8,12… Wb Db kb clean D) 100 abmat situp for time
Warm up: 5′ AMRAP – 30″ Handstand hold – 1 Wall Climb – 30″ Plank – 10 Barbell Strict Press A) Not for time: Rx: *Ring dip (strict): 8-8-6-6-4-4 reps *Bench press @ double KB :8-8-6-6-4-4 reps (Increase weight) *Turkish get-up : always 2 reps (1/1) Open: *Weighted box dip 8-8-6-6-4-4 reps (Medball on…
A) EMOM 8’ Rx: Min 1- L sit hangingx 30” Min 2-Overhead farmar carryx 30” 2×20/2×16 Min3-HS Walkx 10-20 m Min 4- 50 DU Open: Min 1-Passive hanging, legs in hollow pos.x30” Min 2-Front rack carry x30” Min 3-HS holdx 30” Min 4-100 SU B)Rx: Find in 10’ heavy weight in following complex: – 1…
Gymn + wu A) E90″ for 7’30” 8 s pull ups , immediately into 16 ub ring rows B) 5*10 DL , climbing (in 10′) C) E30″ for 16′ 1) 8-6 hspu 2) 8 vups 3) 16 DU’s 4) 8 KBS @24/16 D) acc 2 mins hollow hold
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A. E90″ – 5 sets 5 TnG Power Clean @60% (Open: 3-5 reps – medium weight) B. EMOM 8′ – 5 double KB russian swing 2×12/20 (Open: 2×8/12-16) – 5 Thruster 2×12/20 (Open: 2×8/12-16) C. 21-15-9 reps of: –…
A. Warm-up: Gymn + Warm-up games in 10-15 mins. *Trainer choice B. Half kneeling strict press x 8/8 reps @ use DB or KB Pull-up on rope x 3-5 reps / arm Rest 60-90s. x 3 sets *Open: Single-arm Ring row x 6/6 reps C. “Diane” 21-15-9 reps for time: Deadlift @ 102/70kg HSPU *Open:…
