A. 10-15 min. Warm-up games
B. “Strongbody Seven” – Partner workout (i go, you go)
14 Rounds of: (7-7)
7 Deadlift @ you can choose weight
7 Toes to bar
7 Am. Swing @ 20/12kg
7 Burpee
7 Pull-up
7 Goblet squat @ 20/12kg
7 Push-up
C. Stretching
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
A) gymn + 3 rounds: – 60m shuttle run – 6 jumping squats – 6 hindu push ups B) Amrap 20′ 400m row 12 alt. shrimp squats 6 m hsw (open: 12 steps HS march) C) 5×5 banded deadlift, climbing D) 2 x 35 UB abmat sit ups
Warm up 3 rounds * 30” HS hold * 10 down up * 12 alt box step Lifting, strength E2’x5 2 push press + 1 rack jerk WOD 4 rounds for time * 15 STOH@35/50 kg * 15 deadlift * 16 alt lunge steps, no weight Acc. Strict T2B 3×10-12
Wu: Gymn + wrist & elbow mobility A:3 rds 10 scapula push up to downdog 10 face pull Y press with easy band 10 frog jump 10 shoulder taps hs hold position B: 8min open hswlk practice rx:4 rds obstacle hswlk ( last 4 week ) C: Otm 30’ – 8-10 burpee box facing jump…
Warm up: 3 rds *15 snow angel * 10/10 m front rack KB carry *15 down up B)Lifting, strength a) Strict press E90” for 7’30” (5 rds) *3 reps, not tng, from ground b)KB clean, every 30” for 9’ (6 rds) I. 5 reps- left arm II. 5 reps- right III. 10 hollow rock …
A) gymn + 4 mins work in pairs A: Half fish game B: Climb in the ladder of: 1,2,3… air squat+push-up …then change B) Paused Split Jerk (3″ at receiving position) Work up to heavy single in 7′ C) Front Squat 3*5 @ 75% D) Pull- ups For Time! Rx: 75 Open: 50 Scaled: 25…
