Warm- up + Team Games
A. ANNIE ON THE RUN
50 Sit- ups
50 Double- unders/110 Single- unders
400 m Run
40 SU’s
40 DU’s/90
400 m Run
30 SU’s
30 DU’s/70
400 m Run
20 SU’s
20 DU’s/50
400 m Run
10 SU’s
10 DU’s/30
400 m Run
B. Relaxing and Stretching
Warm up gymn+ running+ “animals” A)Lifting, strength KB complex: E90” x 6 rds 2 deadlift+ 2 russian swing+ 2 clean+ 2 FSQ + 2 STOH B)WOD 16’ amrap * 400 m run * 16 hang power snatch@20/30 kg * 16 box jump * 16 pushup C)Acc. hollow rock tabata
1)5′ amrap *10 OHS facing the wall *20″ HS hold/wall *20 jumping jack *8/8 lunge steps 2)4 rounds not for time – 12 m handstand walk(20 shoulder taps in handstand by wall or in push up pos.) – 2 rope climb 3)For time – 12 back squat@40 % of your 1 RM…
Wu: Gymn+ hip & thoracic mobility A: Amrap 6’ 8 trx or ring W pull 8/8 one leg hip thrust 4 bb high hang squat snatch 4 cossack squat w bb B:E90’ x 6 2 high hang squat snatch (climbing heavy) 8 lateral burpee C: BSQ 3×2 85% 2×10 75% rest 90’ D: 2 rds…
A) Gymn +100m Bear crawl * E30″ : 1 burpee B) max strict HSPU, then 2 sets : 70% of max reps C) 4×6 Power Snatches, climbing from 50% of 1RM (no tng) D) AMRAP 9′ 20 air squats 3 burpees 15 air squats 6 burpees 10 air squats 9 burpees 20 T2B 3 burpees…
Wu: Gymn + wrist & elbow mobility A: 3 rds 10/10 plate shoulder halo 10 bb front rack lunges step + shoulder press 30 mountain climbers B: E90 x 6 3 hang power clean (climbing heavy) 6 bar facing burpee C: Run track Every 3 min 500m x 4 then every 30 sec 100m x10…
A) gymn + AMRAP 5′ 6 ring rows 3 walk outs 6 reverse lunges 6 sit ups B) AMRAP 25′ – 1 rope climb – 3 T2B – 3m front rack walking lunges @dbl KB (you choose the weight) – 3 ring dips – 2,6,6m,6 – 3,9,9m,9…etc Rest 5′ C) For time: C/1 27 thrurters…
