Gymn. + SMR +
A. 3 rounds:
1′ Jogging
12 Hip thrusts
30 M. Climbers
B. 5 rounds for time / TC’ 15′
9 Box step overs @db 16/12 kb
15 Deadlifts @60/45
21 Pull- ups
Rest 4′
C. EMOM 9′
1′ 25 Abmat situps
2′ 35″ Saw plank
3′ 45″ Sandbag hold
D. Stretching with the Coach
A) 8′ SMR + gymn + 3 sets of ‐ 30 jumping jacks ‐ 7 down ups B) EMOM 30′ (50″ w / 10″ r) 1) Row 2) Shuttle Run 3) Burpee C) 3 sets: – 20 barbell side band – 20 alt. leg raises in plank
Gymn. + Team Games A. Every 4′ for 30′ First 4′ (AMRAP) 12 db kB cleans 40 du’s / 100 single unders 12 hrpu’s Second 4′ (AMRAP) 250 m row 12 db kB push presses 12 Jumping lunges Third 4′ (AMRAP) Run B. Core / 5sets of: 15 hollow rocks 15 medball sit-ups 15 arch rocks…
A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 3 ohs (open:1 power snatch +…
A. Warm-up: 50 Jumping jack 30 Mountain climber 10 Banded good morning 10 High box steps @ 70/60cm 60s. Plank x 3 rounds B. Amrap 10’ 10 Box jump @ 60/50cm 5 Kipping HSPU Rest 3:00 C. Amrap 10’ 20 Cal Row 10 Alt. Pistol squats Rest 3:00 D. Amrap 10’ 30 Air squat 15…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. (You can choose) Strict Ring MU Or Double-unders C. In 10 minutes: RX: 5 Rounds of: 35 Double-unders 15 Power snatch @ 35/20kg BB In the remaining…
A. Gymn. + 2 rounds: 1’/1′ side plank 40m front rack carry @ double 16/20 KB 40” superman hold B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ 2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk C. For time 15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15…
