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: Heavy single or 1RM
Open: 5×5 reps @ moderate weight
C. Amrap 5’
Max reps KB snatch @ 16/24kg
(SFG style)
Rest 2’
D. For time:
100 Alt. Reverse lunge with 20/10kg plate in zercher hold
A. Warm-up: 10m Inchworm 10/10 Suitcase deadlift @ easy KB 10/10 Windmill @ easy KB 30/30s. Side plank x 3 sets B. In 8 minutes: Overhead squat – daily max or 1RM (from rack) Open: only technic! C. RX: 3’ work / 1’ rest x 5 rounds (20min.) 20 OHS @ empty BB (15/20kg) 6…
wu: gymn+ mobility A: 2 light rds 30 sec tiger hold 30 m bear walk 30 skeater jump 30 sec bridge hold B: E2mom 12’ – 10/10 one arm kb romanian dl + 5/5 one arm ohs C1: a pair of two For time 60 devil press C2:for time 50 am swing 40 alt kb…
A) In 50 mins (Part A) ‘Dork’ 6rft 60 DUs 30 kbs @24/16 15 burpees (Part B ) 1RM Squat Clean in the remaining time
Warm Up: Gymn+ running + animal movements in 8 min A) 3 sets of: – Dead Bug x 12 – Monster Walk x 10/10 m Forth anf Back – Reverse Plank Hold x 20″ B)Front squat, from floor, 2 rounds (Squat clean = 1 rep) Min 1- 8 reps@ 60-65% Min 2- 6 reps@ 70 % Min 3- 4…
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…
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A. Squat snatch: Find your daily heavy double in 10 min Then: 2 x 2 @90% of daily heavy double 2 x 3 @80% B. Thruster: Find your daily…
