Gymn. + 3 rounds:
15 m bear walk – 15 m tiger walk
5 low hang power cleans
5 front squats
5 push presses
@empty barbell
A.E30″ for 5′
1 C&J @40/25 kg
E30″ for 4′
1C&J @50/35
E30″ for 3‘
1 C&J @60/45
E30″ for 2′
1 C&J @70/55
E30″ for 1′
1C&J @80/65
Then 1 rep max C&J in 5′
(Open: You choose the weight and increase every round!)
B. 4×3 Clean pull @110% of max A.
C. For time:
15-21-27
Butterfly sit-up
Air squats
D. Stretching + SMR
A. Warm-up: Gymn. + 3 sets of: 10 Down-ups 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. Pause squat snatch @ daily max in 10 mins. *3s. pause at the bottom pos. Open: Power snatch (technic) C. 3…
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…
SMR + Gymn + 3 sets of: 10 air squats 10 kipping swings 5 muscle snatches @empty bar A. EMOM 7′ Rx: 1 Squat Snatch @80 % of 1RM Open: 1 P. Snatch @80% / Sq.Snatch practice @easy weight B. E3′ for 18′ 15 T2B’s / V-ups 15 Box Jump overs 15 OHS’s @42,5/30 /…
Wu+ Amrap 5′ 10/10 Upright rows @DB 10 m Tiger Walk 10 Air squats 10 Down-ups A. In 8-10′ Rx: Find your daily heavy Sq. Snatch Open: Find your daily heavy P. Snatch B. In 20 minutes: 9 RFT: 11 Pullups 15 Thrusters @empty bar Max distance row in remaining time. C. 200 Russian Twists…
A) gymn + games B) „The Seven” Seven rounds for time of: 7 Handstand push-ups 60/40kg Thruster, 7 reps 7 Knees to elbows 110/70kg Deadlift, 7 reps 7 Burpees 7 Kettlebell swings @32/24 7 Pull-ups C) acc. 50 reps: – pallof press – banded pull apart
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
