SMR +
A. 2 rounds
2′ row/ski/bike
1′ Plank
15 Air squats
1′ Arch hold
B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10′
C. 4x 1′ work / 30″ rest (18′)
1. Wallball
2. P. Clean @50/25
3. Facing Burpee
D. 4 sets of:
5/5 Windmill
15/15 Pallof press
20 Legs over the parallettes
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 + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 jumping jacks B) EMOM 9′ Split jerk singles (Work up to heavy) C) Front squat 3 * 2 @90% D) 3 UB sets of: 9-9-6-6-3-3 Butterfly pull up – T2B E) 0-5′ (TC : 3′) 30 burpee box jumps…
Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6/6 single arm kettlebell squat clean+ jerk A)Lifting, strength Clean and jerk daily 1 rep in 15’, any style B)WOD a)For time, TC: 7’ *30 am swing@28/20 kg! (24/16 kg) * 30 strict HSPU (or 35 kipping…
Wu; Gymn + mobility A: 3 rds 10/10 donkey kicks 30 jumping jack 10 goblet thruster w. Light kb 30 montain climbers B: rx: 5×2-3 strict ring mu open: ring mu practice or ring pull up and dip C:Emom 24’ – 10 thruster 40/30 kg open : 30/20 – 1-2 rope climb rx: leg…
A. Warm-up: 100 Single-unders 10 TRX Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank x 3 sets B. Practice in 5-8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. 10 Rounds for time: RX: 3 Ring MU 10m…
A. Warm-up: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps Alt. V-ups x 20 reps 60s. Squat pos. Hold B. For time: 12-9-6 reps of: TC: 7’ STOH @ 60/35kg Front squat…
