A: 10min animal flow
B: 2 light rds
only BB
10 squat snatch
10 snatch balance
10 snatch press
10 burpee
C: Every 90 sec x 8set
3 position snatch Rx: climbing Open: max load 80%
1 high hang snatch + 1 hang snatch + 1 snatch
D: Amrap 5″ x 2
1 box jump RX: 70/60cm Open: 60/50cm
1 sumo dl high pull Rx: 50/35kg Open: 40/25kg
1 bar facing burpee
2,2,2, 3,3,3,4,4,4,5,5,5….etc
rest btw set 3 min
E: 3 sets
15 kb sit up+1-1 twist
15 kb pull over
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 6′ RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean daily max or 1RM OPEN: 8×3 Squat clean , climbing…
WU: 3-5’ gymn. + 3 rounds: 15 Banded Good morning 10 Keljfeljani 4 rounds for time: 3 Shoulder to overhead 70/45kg (Open: 50/35) 1 round „Cindy” (5 Pullups, 10 HRPU, 15 Air squat) 6 Power clean 70/45kg (Open: 50/35) 2 round s „Cindy” 9 Deadlift 70/45kg (Open: 50/35) 3 rounds „Cindy” TC: 35’
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…
A) gymn + 3 rnft – 10 snow angel + push up – 5 ‘János’ + walk out – 10 sit up B) EMOM 16′ – 4 sets 1) 2 wall walk + 8 T2B 2) 50 DU 3) 20 burpee 4) rest walk C) EMOM as long as you can 1 cluster ( Start:50/35…
A. Warm-up: 125 Single-unders 10 Inchworm 25 Air squat 60/60s. Side plank x 3 rounds B. Tempo Strict push-ups x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C1. Amrap 20’ 2 Ring MU 4 Strict HSPU 8 Am. Swing @ 24/32kg C2. 15 Rounds for time: (TC:…
Warm up with gymnastics + in team of two 4’ AMRAP cal row@ easy, changing always after 10 cal 1)KB snatch practice+ up to heavy 1-1 RM from ground in 5-6’ 2)Front squat E2’ Heavy 1 rep x 5 rounds near ~ 90% or more of your 1 RM (Open: 5×3 ) 3)4 rounds FT@…
