A. Warm-up:
60s. Shuttle Run
10 Alt. Toe touch in push-up pos.
15 PVC OHS
1/1 TGU @ easy KB
x 3 sets
B. “KB Complex”
1 TGU to the top pos. + 3 KB snatch + 3 KB 1-arm OHS + TGU back to the floor
x 3-3 reps / arm
*climbing weight
C. Amrap 14’
RX:
9 OHS @ 45/30kg
7 Strict HSPU
5 Burpee T2B
Open:
9 Front squat @ 45/30kg
7 Kipping HSPU
5 Burpee T2B
D. “Accessory”
Upright row x 10/10 reps @ KB or DB
Band pull-apart x 12-15 reps
x 3 sets
1)5′ amrap *10 OHS facing the wall *20″ HS hold/wall *20 jumping jack *8/8 lunge steps 2)4 rounds not for time – 12 m handstand walk(20 shoulder taps in handstand by wall or in push up pos.) – 2 rope climb 3)For time – 12 back squat@40 % of your 1 RM…
Wu: Gymn + shoulder & elbow mobility w. band A: 3 rds every 30 sec work 15 sec rest and change – parallette L-sit hold open:knee hold – skierg [avg:2:00/2:10] – bird dog – assault bike [70 rpm] {22-25 km/h} – shoulder taps on the hs hold position B: Otm 8’ 2-4 shoulder press [+5%…
A) gymn + 80m bear crawl *E30″ : 1 burpee B) 3 Attemps : max reps butterfly pull up C) Daily Max Power Clean in 8′ D) E20″ for 15′ – 5 sets 1) 10 DU’s 2) 1 C&J @70% of C 3) 5/3 cal Ski 4) 1 C&J 5) 10 air squats 6) 1…
A. Gymn. + Warm up 3 rounds: 10 scapula pullups 12 cossack squats 10 down-ups B. 20.5 (TC’ 20′) Complete the work as desired 🙂 Rx 40 ring muscle- ups 80 cals row 120 wallballs Open Bar Muscle up/ C2B/ Jumping BMU/ Jumping C2B C. Cool down
1)Gymnastics + hip mobility 2 rounds: *barbell warm up/8 reps/:sn deadlift, high pull, muscle sn, ohs *30″ plank 2)6 sets climbing 1 hang snatch pull + 1 hang snatch high pull + 1 hang power snatch 3)Every 2’30” x 4 sets * 15 m walking lunge steps, 2x KB in farmer carry *15 roman…
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…
