Warm up: gymnastics
A)TRX complex: 3-4 sets:
– 8-10 hip lift
– 10 mountain climber
– 5-7 push up
B)10’ min gymnastics practice
C)5 rft:
– 5/4/3/2/1 Bear complex with increasing weighz
– 12 bar facing burpee
– 24 air squat
– 12 abmat sir up@ medball
– 3 rope climb/2 legless
D)3 rft:
– 8/8 russian twist@ kettlebell
– 20 hollow hold
– 20” superman hold
A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B: 8min : Rx: Triple under Open: DU under practice C: 10-8-6-4-2 Shoulder press, climbing du kb 90 sec rest D:10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open: 15/10kg – Thruster – V-ups E: Streching w….
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90’ – 5 sets: RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM Open: 1 Power Clean + 2 Hang Power Clean – practice with a light/medium weight…
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: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:12 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:15…
A) gymn + 3 rnft – 5 muscle snatch + ohs – 10 scorpions – 10 dead bugs B) EMOM 30′ – 5 sets 1) 1 power snatch 2) 12 facing burpees 3) 2 squat snatch 4) 12/10 cal ski 5) 3 OHs 6) 12/10 hspu /@80% of 1RM snatch/ C) E90″ for 7’30” –…
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A. EMOM 15’ 0 – 5 min: Rx: 5 Power Clean & OH @50% 1RM PC&J Open: 5 Power Clean & OH – light weight 6 – 10 min: Rx: 4 Power Clean & OH @60% 1RM PC&J Open: 4…
