A: smr, gymnastic, mobility
B:”Easy Annie”
Rx: 50-40-30-20-10
du’
abmat sit up
Open:125-100-75-50-25
simple under
abmat sit up
C:partner workout
4 rds
10 bsq Rx:100/60 Open:70/50
10 bench press Rx:80/55 Open: 50/30
500m run
D: Streching
Warm Up: 3 sets: *30” Active Hanging *15 Down Up *10 Good Morning+Squat@ PVC A)”Kettlebell complex”: E90” for 9 min: Rx : 6 Russian Swing+ 6 Clean+ 6 STOH+6 OHS @ double KB Open:6 Russian Swing+ 6 Clean+ 6 STOH+ 6 Front Squat@double KB B)3 sets of: * Half kneeling press x6/6@ KB *Ring Push…
A: Funny and Games warm up B:”Hotshots 19″ 6rds: 30 air sq 19 power clean Rx: 60/40kg Open: 40/25kg 7 strict pull up Open: Band or box jump pull up 400 m run C:3rds 10/10 one leg bb romanian dl 20 ab wheel
Warm up: Gymn+full body mobility A: 3light rds 3/3 one leg get up jhonnie 6/6 one arm swing w. kb easy 9/9 push press w. db easy B: For Time Team of 2 3000m run 6rds=3/3rds 1 run, 1 abmat sit up and change 20/15 rope climb 2000m row= 2x500m x2: 1row, 1 back wall…
Warm-up: 3 Rounds of: 10/10 KB snatch @ easy weight 20 Dead bug 14 Alt. Box steps 40/50cm A. Tng box jump technic in 5-8 mins. Then, EMOM 12’ Odd: 5 Box jump @ as high as possible Even: 3-5 D-ball or Sandbag over to shoulder B. Back squat in 8-10 minutes RX:…
Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger crawl forth and back x7/7 m B)AMRAP 20’ in team of 2: * 1000 m row( one work, one rest) * 300 m run (together) * 50…
WU: 3 rounds – 20 Montain climber – 20 BND good morning – 10 Scapula pull up A. Deadlift Rx:4 x 4 80-90% @1RM Open: 4 x 6 60-70% B. AMRAP 20′ Rx: Run 400m 50 DU Run 200m 15 Target Burpee Open: Run 400m 150 Single Run 200m 15 Burpee C. Rx: Max reps…
