A) Warm up: games
B) ‘Otis’
AMRAP 15′
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses.
C) 5 rounds, in teams of 2
A: planking ,while
B: 2*30m sandbag or slam ball carry
D) 3 rounds of
– 15 Vups
– 15″ L-sit on parallette
– 15 sit ups
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+ shoulder mobility 6’amrap: 20 plank to push up 20 dead bug 20 reverse dead bug 7 hindu push up 20 sec bridge hold A: 12 min Find your 10 RM shoulder press B:15 OTM – 5/5 rope pull up open: one arm ring row – 12-15 barbell row ( rx: heavy, open:medium…
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 …
A. Warm-up: 3 rounds of: 12 Down ups 6/6 Single Leg glute bridge on floor 12 jumping squats 50m KB goblet carry (kb don’t touch the chest) B. In 10 minutes: RX: Cluster 1RM OPEN: Cluster + Thruster @ moderate weight x 7 sets C. For time: 12-9-6 Cluster 400m Run btw. sets RX: 70/45kg …
A:10 min dynamic joga exercise B: amrap 7′ Rx: – 1 leg less rope climb – 2 bar mu – 3 man maker with light kb Open: – 1 rope climb – 2 bar mu w. Band or box – 3 man maker light kb C:Power Block every 3 min x 5 set Rx: –…
Warm up: 3 sets of: – 20″/20″ Single-leg plank – 15 Deadlift@ light KB – 25″ Hollow hold – 200 m easy run A) 10′ OTM: Odd: 5 TnG Deadlift @ ~ 70 % of 1 RM (Open: 10 reps 40/60 kg) Even: 12 Box Jump B)AMRAP 10′ – 20 Medball Clean (squat) @ 6/9…
