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
C)OTM 10’
Odd: Bent over row x 8-10 reps
Even: Gun walk@ plate x 30” (https://goo.gl/images/jmrARw)
WU: 3 rounds of: – 100 Simple under – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy double (2s. pause in the bottom pos.) OPEN: Pause front squat 6×2 reps , moderate weight B. „Mod. Nasty girl” RX: 3 rounds for time: 50 Air squats 7…
A: SMR and mobility B: OTM 9′ – 15 Push ups Rx: diamond push up Open: close push up – Pull ups Rx: 10 chine pull up Open: 6-8 chine ring row or band pull up – 15 ring dip Open: box dip C: 3000m Row, or Skierg or Assault Air Bike Rx: 300 DU Open:…
A)7’ amrap: – 12 scapula push up – 6 sitting snow angel by wall – 12 goblet squat@light – 3/3 cossack – 12 Dead bug B)Clean and Jerk (squat clean+split jerk) Rx: Daily 2 RM ( no tng but 2 RM) in 12’ Open: 6x 2 same weight, then rack jerk practice C)E2’ for 8’…
A. Warm-up: 50 Jumping jack 10 Russian swing @ medium weight 20 Air squat 30s. Dead hang on bar x 3 sets B. Squat clean – warm up to 70-80% of 1RM Then, EMOM 8’ 1 Squat clean @ 70% of 1RM 30 Double-unders C. For time: 21-15-9-15-21 reps of: KB dead snatch @ 24/16kg …
A. Warm-up: 200m Run 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – left arm 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – right arm 20 Air squat 10 Hollow rock x 3 rounds B. Single-arm Deadlift 1RM / arm RX: Use barbell Open: Use Kettlebell or…
A) gymn + wu B) 6*3 push jerk from rack , climbing C) 6*3 squat snatches , climbing (no tng) D) 16 rounds in teams of 2 (I go, u go) 14 box jump overs 12 wb 4 SB over the shoulder TC : 24′
