A. WU+ Gymn.
3 sets of:
1′ Shuttle run (15m)
10 Trx face pulls
10 Lateral box step overs (70/80)
1/1 TGU
B. I go, You go 8/8 rounds
15 SDHP’s Open:@16/20 or RX:@20/24,28
12 Box jumps
9 Burpees
TC: 25′
C. Ass. Work
3 sets: 20″ L-sit
30 Straight body ceiling-reaching crunches
D. Stretching
A. Intensive SMR in 8 minutes, then 3 rounds: 2’ row/ski 30” reverse plank 30 single- unders B. AMRAP 25’ 400 m Run /5 rounds in the corridor/ 3 Pegboards / Legless rope climbs/ Regular rope climbs 24 alt. reverse lunges 36 DU’S C. Stretching together, focus on the upper body and…
A. Gymn. + Warm-up together B. For max reps target burpee 4 rounds of 5′ /3′ rest btw, sets/ 400m row 60 DU’s / 100 Single-unders 20 SDHP’s @42,5/35 × max reps target burpee C. Cool down
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 STOH @ 50/30kg D. KB windmill 3×10/10 reps @ medium weight
Warm up: gym+ hip and thoracic mobility 6 min Amrap, but min 2 rds 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat snatch+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec…
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
A. Gymn.+ AMRAP 6′ 12 air squats 12 crab & reach 6/6 shoulder presses 1/1 TGU B. Lower Body Strenght 4 sets: 8/8 single leg RDL 16 alt. pistols C. WOD: For Time: 10-9-8-7-6-5-4-3-2-1 @40/30 kg OHSquat Pull- up Ring Dip D. Acc. Work 100 side bands @empty bar
