A) Gymn + wu
B) daily max (10′)
1 squat clean + 2 fsq
C) 3 RFT:
5/5 kb snatches ( no deadsnathes ) @ heavier then u usually use
10 hspu
30 air squats
Tc:6′
C) 12-9-6-3
Strict pull ups
2x pushups
(For quality)
D) 30-20-10
Reverse crunches
Straight body ceiling reaching crunches
WU: 3-5’ gymnastic 3 rounds: 10 Pushups 60 Single under 10 Scapula pullups A. 4 rounds: 5 Wall Climb – rest 45” (Open: 3-4 Wall climb) 50 DU – rest 45” (Open: 100 Singles) 8/8 KB Half-kneeling shoulder press – rest 45” 15 Ring row – rest 45” (Open: 10-12 Ring row) B….
Warm up: 5’ AMRAP * 30” easy run in the gym * 10 m tiger crawl * 20”/20” side plank * 15 air squat A) Back squat E2’ for 12’ 3 reps, climbing B)Strict press 4×3, same weight @~80 % C)15’ AMRAP of – 20 WallBall 6/9 kg – 30 Abmat Sit up – 50…
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Snow angel 10 KB Military press 15 Light KB SDHP A. Work up your daily max in this complex in 6 sets – starting with empty barbell. Sets begin in every 90”: Rx: 3 Deadlift + 2 Hang power clean + 1 Power jerk Open: practice same complex…
Warm up: gymn + mobilty + 3rds 10m inch worm 10m crab walk (high hip) 10 wall squat A: BB wu Amrap 5′ ( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press) B: 10 min Find your heavy complex 2 snatch balance + 3ohs Open: Focus on technik…
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A.E2MOM 10′ – 5 rounds (both excercises in one round) – 6/6 KB step ups 2×12/20kg (Open: 2×8/16) – 50 DU (80 Single) B. E2MOM 10′ – 5 rounds (both excercises in one round) – TnG Deadlift 5 reps…
Warm up: SMR, gymn, shoulder mob A)Dumbbell Man Makers + TGU 8 MM+ 4/4 TGU 6 MM + 3/3 TGU 4 MM + 2/2 TGU 2 MM + 1/1 TGU Increase weight in every roundy B) Karen: 150 WB for time@6/9 kg Every break: 10 m bear crawl with 12/20 kg KB
