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
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6 deadlift * 6 goblet squat Lifting, strength a)Squat clean+ push jerk Every 90”x 1 repx 5 rds b)Deadlift 3×3, same w. WOD 21-15-9-6-3 reps of * power clean@35/50 kg * bar facing burpee
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
Wu: Gymn + hamstring & ankle mobility A: 5 min agility ladder exercise 2 rds 20 alt one leg hip thrust 15med ball squat clean 10 cat camel 5 get up jhonnie B:6 set 2 squat clean+3 squat (climb heavy) C: For time Rx: 3000m Open: 2400m D:3rds 10strict chin pull up 10 ring triceps 10…
A. Warm-up: 50 Jumping jack 10 Ring Row 20m Walking lunge 10 Hollow rock x 3 sets B. Practice in 5-8 min. (You can choose one) Ring or Bar MU C. Running clock 0:00-10:00 5 Rounds for time: 3 Ring MU / 4 Bar MU 10m Walking lunges w. Double Kb in front…
A) gymn + AMRAP 5′ 3 walk outs 12 ankle taps in push up pos. 9 banded pull-aparts 36 jumping jacks B) max reps weighted strict pull ups, then @5/2,5kg plate 2 sets : add 1 rep to the last week’s 70% C) AMRAP 7′ 10 power cleans 5 box jump overs 10 push presses…
Warm up 3 rounds * 30” HS hold * 10 down up * 12 alt box step Lifting, strength E2’x5 2 push press + 1 rack jerk WOD 4 rounds for time * 15 STOH@35/50 kg * 15 deadlift * 16 alt lunge steps, no weight Acc. Strict T2B 3×10-12
