A. Warm-up: Gymn. +
EMOM 16’ – 4 sets
Min1: 15m Bear crawl (2×7.5m)
Min2: 15-18 Kb. Swing @ 20/12kg
Min3: 15-18 Ring or TRX row
Min4: 15-18 Jumping squat
B. Every 2’ x 4 sets
8 Tng Deadlift @ 70-75% of 1RM
*Open/Cross : Double KB deadlift x 10-12 reps
C. For time:
45 Burpee
3/3 TGU @ you choose weight
30 Burpee
2/2 TGU
15 Burpee
1/1 TGU
A) Warm up gymn + 2 x (20 alt. snow angel, 20 jumping jack, 10 shoulder taps in handstand or 20 shoulder taps in plank, 40 SU) B) Lifting, strength a)) Push Press Daily 1 rep in 12′ 2 min rest b) STOH 30 reps for time @60% Push Press C)WOD 5 rounds of 50″…
A. Gymn. + Barbell Warm up with Coach B. EMOM 10′ ODD: 1 rounds Cindy (5 pullups+10 pushups+15 Air squats) EVEN: 4 Power Clean @70-75% of 1 RM REST 3′ C. EMOM 10′ ODD: 6 Burpees + 6 Wallballs EVEN: 4 Push Jerk @70-75% of 1 RM REST 3′ D. E 2′ 30″ for 12’30”…
Wu: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 banded deadlift 60% ( focus on technik & speed) C: For time buy…
Warm up 2 rds * 30” reverse plank hold * 5 get up Johnny * 10 air squat with 2” pause at bottom * 200 m run Lifting, strength Back squat 4×3, same w. 2’ rest btw sets WOD 21-15-9 *thruster @25/40 kg * abmat sit up * heavy russian swing Cardio 10 min running…
A) gymn + 3 rnft – 2 ‘get up johnie’ – 4 walk outs – 60 SU – 8 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80%…
Gymn. + A. 3 rounds: 1′ Plank 20 m Bear walk 30 Jumping Jacks B. For Time TC’10’ 50 Burpee T2B’s * EMOM 30 Du’s / 50 Single C. 6 Unbroken sets of 4 Hip taps in HS pos. + 8 Shoulder taps in HS p. + 16 HS march * Every fail: 5 HSPU’s…
