Warm up:
3 rft:
* 60 SU
* 15 banded good morning
* 5 KB clean+ press (not single arm)
1)”Rower Hell”
Tc’ 10 min
100/80 cal row
Start and every min 5/3 leteral burpee
2)Bear complex practice + in 10-12’ up to heavy
3)Back squat 5×3, same weight
2-3’ rest
4)Tabata superman hold
WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing A. 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30) B. 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C. AMRAP 25’ 80 DU (160 SU) 12 Am.Swing…
Warm-up: 3 rounds of: – 10m Slow Bear crawl -10m Slow Tiger crawl – 5/5 1-arm KB hang squat clean @ medium w. – 60s. Jump rope (double-unders allowed) A. EMOM 10’ Odd: 15-20 Unbroken Wall ball 9/6kg Even: 60s. Recovery Row B. For time: 3 Bear complex @ 50/25kg 18 Pull-ups …
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. E2’30” – 4 sets 5 Squat clean @70% Immediately complete 12 T2B B. E90” – 4 sets 12 KB floor press 8 Strict pull up C. 10-9-8-7-6-5-4-3-2-1 Deadlift – same weight as „A”. Lateral…
A. Warm-up: 10-10m Tiger walk (forward + backward) 10 Ring Row 10 Burpee 10/10 Single-arm KB deadlift @ medium weight x 3 rounds B. Amrap 18’ 200m Run 6 Muscle-ups (Open: Burpee Pull-up) 12 Am. Swing @ heavy 18 Wall ball @ 9/6kg C. Dead stop Deadlift x 5 RM – focus on…
Warm up: gymn+shoulder and hip mobility A: light 3rds – 8 atomic sit up light plate – 8 bb good morning – 8/8 one kb sumo dl high pull light – 8 bb sq snatch B: Snatch complex (climbing rx:heavy, open, focus on technik) 8min: every min 1 snatch high pull+1 power snatch+1sq snatch C:Power:…
