WU:3-5’gymnastic
2 rounds:
5 Walkout
10 Slow push up
10 Ring row
10 Lunge
A.
C2B/BMU/RMU practice 8 minute
B.
EMOM Death by Cluster
1 Cluster
Start at 40kg male/25kg female
Increase the weight w/ M:5kg, F: 2.5kg in every minute….
C.
AMRAP 25’
25 WB
20 Pullup
15 KB Thruster
10 Bar MU /C2B/Pullup + Dip (on boxes, rings etc)/
15 T2B
20 AM.swing
25 Pushup
WU: 3-5’ gymn. + 3 rounds: 15 Banded Good morning 10 Keljfeljani 4 rounds for time: 3 Shoulder to overhead 70/45kg (Open: 50/35) 1 round „Cindy” (5 Pullups, 10 HRPU, 15 Air squat) 6 Power clean 70/45kg (Open: 50/35) 2 round s „Cindy” 9 Deadlift 70/45kg (Open: 50/35) 3 rounds „Cindy” TC: 35’
WU: 3 rounds: – 10m forward and 10m backward Monster Walk – 15 Moderate weight American swing – 10 Scapula pull ups A. Back squat Rx: In 12 min find your 1RM Open: In 12 min work up to a heavy-ish 5 reps B. 4 rounds for time: Rx / Open 50m Farmer Walk…
wu: gymn+ mobility A: 2 light rds 30 sec tiger hold 30 m bear walk 30 skeater jump 30 sec bridge hold B: E2mom 12’ – 10/10 one arm kb romanian dl + 5/5 one arm ohs C1: a pair of two For time 60 devil press C2:for time 50 am swing 40 alt kb…
WU:Gymn + Mob 3 rounds: – 10 Goblet squat – 5/5 KB Push press – light/medium – 30 DU / 60 Single A. Hang snatch from beyond the knee – work up to a heavy triple in 10-12 min B. Front squat RX: 3 x 5 @75% 2 x 3 @85% Open: 5 x 5…
Warm up: SMR+ gymnastics A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up… B)For time: – 400 m run – 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg) – 400 m run – 20 Back squat @ 90/60 kg (Open: 69/ 35 kg) – 400 m run – 20 Power Clean@…
A) amrap 6′ – 6 scorpions – 6 sn grip sh press btn & ohs – 6 cossack squat B) E2′ for 12′ – 6 sets , climbing 8 hang squat snatch C) 80 banded! strict pullups (!!for everybody!!) Every break : 5 ring rows TC:8′ D) EMOM 15′ – 3 sets 1) 15/12 cal…
