A) Gymn +
4 RNFT:
– 3 get up Johnie
– 6 alt T2B
– 6 clappin’ push ups
– 9 RKC swings @easy
B) EMOM 30′ – 5 sets
1) 10 alt pistols
2) 15/11 cal ski
3) 15 KBS @28/20
4) 10 alt pistols
5) 15/11 cal Assbike
6) 7 T2B + 21 DU’s
C) Acc : 3 sets :
– 7-10 c2 hamstring curls
– 15″/15″ copenhagen side plank
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) 3 Attemps: max reps of Strict HSPU C) 4*1 Power Snatches @90-95% of max If you feel it easy, go for a PR.. D) For time: 400m Run 40 burpees E) 3 sets: –…
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 Ring row 10 Tuck jump 10 Joga push-ups B. Strict press – from rack 5×4 reps @ same weight *Try to heavier than last week C. For time: TC: 3’ 75 Double-unders 25 Wall ball @ 9/6kg Rest 2’ For time:…
1)3 sets – 10 hip thrust and 20″ hip thrust hold – 20″ plank – 10 barbell deadlift 2)Deadlift 5×3, not tng 2′ rest btw sets 3)4 sets for quality, 1′ rest btw sets – 12 russian swing@heavy – 20/20 bottom up kettlebell hollow body flutters – 10 abwheel – 10 goblet squat @heavy…
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
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
A. Warm-up: Gymn. + Amrap 12:00 60s. Shuttle Run 10/10 Single-arm Russian swing 12 Burpee 30/30s. Side plank B. 5 Rounds, Not for time: 3 Front squat @ heavy! 5 Strict HSPU *Open: 7 kipping HSPU / 9 Push-ups C. 10 Rounds for time: 10 Alt. DB snatch @ heavy! 10 Box…
