WU: 5′ gymnastic, then…
4 slow rounds:
8 Snow angel
4/4 Cossack squat
8 OHS with pipe
A. E90″ – 5 sets
5 TnG Power Clean @60% (Open: 3-5 reps – medium weight)
B. EMOM 8′
– 5 double KB russian swing 2×12/20 (Open: 2×8/12-16)
– 5 Thruster 2×12/20 (Open: 2×8/12-16)
C. 21-15-9 reps of:
– WB
– Pull-up
– Burpee Box Jump Over
– Power Snatch 40/25kg (Open: 30/20)
TC:17′
Gymn + wu A) E90″ for 7’30” 8 s pull ups , immediately into 16 ub ring rows B) 5*10 DL , climbing (in 10′) C) E30″ for 16′ 1) 8-6 hspu 2) 8 vups 3) 16 DU’s 4) 8 KBS @24/16 D) acc 2 mins hollow hold
WU:Gymn + Mob 3 rounds: – 5/5 KB Around the head – 10 Opposite arm-leg raises in tiger crawl position – 8/8 One-leg Hip thrust A. RX: Work up to an 1RM-ish in Power Jerk from rack in 10 min Open: Power jerk practice – 3 reps of sets B. E2MOM 10′- 5sets – 5…
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…
A. Warm-up: Gymn + Warm-up games in 10-15 mins. *Trainer choice B. Half kneeling strict press x 8/8 reps @ use DB or KB Pull-up on rope x 3-5 reps / arm Rest 60-90s. x 3 sets *Open: Single-arm Ring row x 6/6 reps C. “Diane” 21-15-9 reps for time: Deadlift @ 102/70kg HSPU *Open:…
Warm Up: 5’ amrap: 8/8 Single-leg Glute Bridge 8/8 Walking Lunges 30 Jumping Jack A)OTM 10’ Odd: Back squat x 5 @ ~ 70 % Even: Rx: Paralett L-Sit Hold x 20” , Open: Active Hanging or L-Sit Hang B)Varazdin Workout 1: 9’ amrap 300 m run 10 Swing 10 Burpees 200 m Run 20…
Wu:mobility and 10min games A: For Time 100 cal row 75 thruster only bb 50 pull up 75 wb 100 burpee B: 3-4rds 8/8 one leg bb romanian dl 30 sec L-sit paralette 12/12 one leg hip trust w. band 10 hanging + weight(2,5- 5-10kg plate) toes to L-sit hold position
