A. Warm-up:
Easy “Amrap” in 8 mins.
10m Walking Lunges
10 V-ups
10 PVC OHS
45s. Handstand hold
B. Power snatch – warm up to 50-60% of 1RM
Then..
For time:
10-8-6-4-2-4-6-8-10 reps of:
Unbroken Tng Power snatch @ 50% of 1RM Snatch
C. Every 2’ x 5 sets
Back squat x 5 reps @ 70% of 1RM
Strict pull-up x 10 reps (ring row x 15-20 reps)
D. “Accessory”
BB Bent over row x 8 reps @ heavy
Single-arm Push-up hold x 30/30s.
x 3 sets
Warm up: Gymn+full body mobility A: 3light rds 3/3 one leg get up jhonnie 6/6 one arm swing w. kb easy 9/9 push press w. db easy B: For Time Team of 2 3000m run 6rds=3/3rds 1 run, 1 abmat sit up and change 20/15 rope climb 2000m row= 2x500m x2: 1row, 1 back wall…
A) gymn + amrap 5′ 10/10 cross body DL 10 alt. v ups 10 jumping squats B) Emom 8′ 5-7 strict pull-up + 5-7 dip C) E90″ for 12′ – 8 sets , climbing 2 back squat + 1 btn thruster + 2 push jerk D) Amrap 14′ 7 T2B 14 steps OHWL @24/16 KB 9 K2E…
Wu: Gymn+ shoulder and elbow mobility A: 3 light rds – 10 hand climb+ snow angel – 10 get up jhonnie – 10 plank to push up – 5 burpee+ air sq B: 5×3/3 Turkish Get Up climbing to heavy C: 8 min HSPU, Pull Up, MU practice D: E2MOM x6 – 5-8 kb snatch…
Warm up: 5’ amrap – 30 m Bear Crawl – 20 Scapula Push up – 30” Plank hold+ 30” Superman hold In remaining time AMRAP Burpee@ warm up pace A)3 sets: – Half kneeling dumbbell hang clean+press x 5/5 – Narrow grip push up x 8-12 – Bottom up KB carry x 20”/20” 90” rest B)For…
Warm up:running+ exercises + animal movements in 10’ A)E90”x 5 sets Alternating back rack lunges Total 12 (6/6) reps B)Tabata (22’) – tabata push jerk * Rest 2’ – tabata deadlift ** Rest 2’ – tabata push up Rest 2’ – tabata hang power snatch* * Rx: 40/25 kg, Open: 30/20 kg ** Rx: 60/40…
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m Run @42,5/30 C) 3 sets of: 8 strict T2B 30″/30″ side plank
