SMR +
A. Amrap 5′
5 inchworms
10 cossack squats
15″ hollow rocks
20 Jumping Jacks
B. 1RM Back Squat ~ in 15′
C. RX: 19.4 TC’12’ @43/30
3 rounds of:
10 Snatches
12 Bar Facing Burpees
Rest 3′, then
3 rounds of:
10 Bar MU’s
12 Bar Facing Burpees
OPEN: AMRAP 12′
8 Pullups
10 HRPU’s
12 Snatches @43/30
14 Bar Facing Burpees
C. 3 rounds
20 Hanging alt. leg raises
20 Banded good mornings
A) gymn + 10 meters of: – bear crawl – dwarf walk – tiger walk – inchworm – dwarf walk (backward) B) EMOM 30′ – 6 sets 1) 14 pistols 2) 14 alt. DB hang clean & stoh 3) 14/10 cal assault bike 4) 14 T2B 5) 14/10 cal ski C) Acc.: 3*15/15 face pulls …
Warm up shoulder+ hip mobility + 2 rds * 20” plank * 10 banded row * 10 alt. lunge steps * 10 alt. box step Lifting, strength a) 12’ OTM Odd: 3 BSQ@~ 80 % Even: Paralette L-sit hold x25” b) Weighted s. Pull up (Open: w/ot weight) 5×2 WOD For time Buy in: 35…
A. Gymn. + Warm-up together B. For max reps target burpee 4 rounds of 5′ /3′ rest btw, sets/ 400m row 60 DU’s / 100 Single-unders 20 SDHP’s @42,5/35 × max reps target burpee C. Cool down
A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Warm-up for Clean & Jerk in 5 minutes Then.. Clean & Jerk @ 1RM C. EMOM 10’ Clean…
A. Warm-up: Gymn. + 3 sets of: 30 Plate hops 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.. For time: 90-75-60-45-30-15 Double-unders *5 Squat snatch after each set @ 60/35kg (Open: 45/25kg) Tc: 13 min. C….
A. Warm-up: Gymn. + 3 Rounds of: 50 Jumping jack 10 Joga push-ups 10 Empty BB deadlift 20 Air squats B. “Running clock” 0:00-8:00 “GRACE” 30 Clean&Jerk @ 60/40kg 8:00-22:00 For time: 100 Lateral burpee Then, in the remaining time 1 rep Max Clean&Jerk C. Front squat @ go to heavy Triple! …
