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 , add 5/2,5 kg at every rep )
D) 3 sets
– 25 abmat sit ups
– 25 bnd good mornings
Warm up: gymn+hamstring and shoulder mobility A: 3 light rds 5 wall climb 10 squat rock 10-10 bulletproof shoulders 5 get up jhonnie B: BB warm up Amrap5′ 1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4 then 10 min Find your heavy complex 1 cluster + 1 thruster + 3 front squat C:…
Warm up: 5′ AMRAP: * 20″ push up hold * 10 shoulder taps in HS hold ( Open: in push up pos.) * 12 alternating pistol squat * 8 wall squat A)Strict press 3×2 (not tng), same weight with 90″ rest btw sets B)Back squat E2 for 10′ 3 reps@ ~ 85-90% of 1 RM…
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 Banded good morning A. E2’ – 5sets 3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J B. 8-10’ work up to a heavy single Power snatch C. AMRAP 10’ 10…
Warm up: 5′ AMRAP – 30″ Handstand hold – 1 Wall Climb – 30″ Plank – 10 Barbell Strict Press A) Not for time: Rx: *Ring dip (strict): 8-8-6-6-4-4 reps *Bench press @ double KB :8-8-6-6-4-4 reps (Increase weight) *Turkish get-up : always 2 reps (1/1) Open: *Weighted box dip 8-8-6-6-4-4 reps (Medball on…
A. Warm-up: EMOM 9’ Min1: 1 Wall climb + 30 Double unders (50 single unders) Min2: 15 Am. Swing @ easy KB Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold B. “Sprint wod” For time: 100 DU (open 150 SU) /24 Alt. Dumbbell Snatch @ heavy! 50 DU (open 75 SU) 12…
Warm up after SMR: 3 rds: *250 m easy row *30” Superman hold * 30” Plank (Feet in fitball/BOSU, etc) *20 Alternating Box Step A) In team of 3 (or 4)~ 3 rds: Min 1- Dumbbell bench press, alternating x 14-16 reps Min 2- Split squat x 6/6 Min 3- Kettlebell one-arm row x 8/8…
