A) amrap 6′
– 6 ankle taps in pushup pos
– 6 bb front squats
– 6 bb thruster
– 6 hollow rock
B) E2′ for 12′ – 6 sets , climbing
8 hang squat clean
C) EMOM 12′ – 4 sets
1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)
2) 3-5 RMU (open: 3 flase grip ring rows + 3 banded ring dips)
3) 12-20 pistols (open: use box or band)
D) 5RFT:
– 10 SDHP @60/40 (open: 40/25)
– 5 thruster @60/40 (open: 40/25)
Tc: 8′
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A.E2MOM 10′ – 5 rounds (both excercises in one round) – 6/6 KB step ups 2×12/20kg (Open: 2×8/16) – 50 DU (80 Single) B. E2MOM 10′ – 5 rounds (both excercises in one round) – TnG Deadlift 5 reps…
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
A)2 RFT: – 15 m Bear crawl – 15m Inchworm – 5/5 kettlebell windmill – 30” hollow hold – 200 m easy run B)Rx: Strict press 4x 2, same weight@~80 % of1 RM Open: Single arm KB strict press 4x 8/8, same weight D)16’ EMOM: 40” work/20” rest Rx: Min 1- T2B Min 2-Double KB…
Warm up:In 10 min: partner warm up, funny things, partner carry, etc…….. what the coach want. 😉 A)Back squat (~10-15 min total) 5-5-3-3-1-1 reps for time Increase weight in every round, start with easier, and go heavy 1 RM or New PR at the end! 🙂 B)5 rounds for time: (TC: 30′) – 400 m…
A) amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B) E2′ for 12′ – 6 sets , climbing 8 tng push jerk C) EMOM 8′ 2 front squat , climbing D) AMRAP 16′ 4 BMU (open: jumping bmu…
Warm up: 4’ AMRAP – 20 shoulder taps in plank – 20” reverse plank hold – 10 russian swing – 10 scapula pullup A)OTM 8’ Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup) Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press) B)Back squat 3×3, same weight 2’ rest C)For time:…
