A. Warm-up: Gymn + 3 sets of:
100 Single-unders
10 TRX row
10 Tuck jump
10 Joga push-ups
B. Double KB push press
2×5 reps @ warm-up
4×5 reps @ working sets, heavy!
C. Ring or Box dip x 6-8 reps
TRX face pull x 6-8 reps @ pause 2s. at the top pos.
x 3 sets
D. EMOM 16’
Min1 – 15/12 Cal Row
Min2 – 20/15 Empty BB Thruster 20/15kg
Min3 – 70 DU’s / 110 SU’s
Min4 – Rest
Wu: Gymn + wrist & elbow mobility A: 3 rds 10/10 plate shoulder halo 10 bb front rack lunges step + shoulder press 30 mountain climbers B: E90 x 6 3 hang power clean (climbing heavy) 6 bar facing burpee C: Run track Every 3 min 500m x 4 then every 30 sec 100m x10…
A) gymn + 3x 1′ bb warm up 8 burpees 20″/20″ side plank B) 4*2 Power snatches @85% C) 4x max reps of parallette def. kipping HSPU (Def.: 15/10cm) D) E2′ until fail – 200m Run – 7 thrusters @30/20 , 40/25 , 50/30 , 60/35 , 70/40… E) 3*10/10 windmill
Gymn. + Team Games A. AMRAP 30′ 400 m Run 5 Pull-ups 10 Push-ups 15 Air squats 10 SDHP’s @heavy!!! KB 20/24/28/32 5 Burpees B. Core Training 4 sets: (1’/ 1’30” rest btw sets) 12 V-ups + 10 Hollow rocks + 12 Alt. V-ups (no rest!) C. Relaxing, Stretching
A. Warm-up: EMOM 12’ Min1: 45s. Row Min2: 12-15 Empty BB Push press Min3: 45s. Plank Min4: 12-15 Empty BB muscle snatch B. Every 2’ x 3 sets 10 Tng Snatch @ you choose weight *Focus on technic and good form RX: Squat snatch Open: Power snatch C. Tempo OHS x 5 reps @ increase…
A. Warm-up: 60s. Shuttle Run 10 Reverse snow angel 5-5 Scorpion kicks 5 Glute Bridge V walk outs 30/30s. Side plank x 3 sets B. Deadlift 3×5 reps @ 75% of 1RM C. For time: (Rx) 7-5-3 Bar MU 14-10-6 Power snatch @ 60/35kg Open: 9-7-5 Burpee Pull-ups 14-10-6 Power snatch @…
Warm- up + Team Games A. ANNIE ON THE RUN 50 Sit- ups 50 Double- unders/110 Single- unders 400 m Run 40 SU’s 40 DU’s/90 400 m Run 30 SU’s 30 DU’s/70 400 m Run 20 SU’s 20 DU’s/50 400 m Run 10 SU’s 10 DU’s/30 400 m Run B. Relaxing and Stretching
