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
(in side plank position!)
A) gymn + AMRAP 6′ 10 scapula pull ups 10 taters @easy KB B) max strict pull up (no supinated), then 2 sets : 70% of max reps C) E30″ for 12′ – 6 sets 1) 3 power cleans 2) 7 box jumps overs 3) 3 stoh 4) 7 box jump overs @ 75 %…
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. Every 4’ x 4 Rounds 75 Double-unders 15 Burpee Box jump-overs @ 60/50cm 8 Thruster @ 60/35kg C. Tempo Ring Push-up x 6-8 reps x 4 sets *[22X1] D. Side…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate
A) gymn + amrap 6′ – 6 cossack squats – 6 crab & reach – 6/6 sh. press – 1/1 TGU B) 4 sets of: – 8/8 single leg RDL – 16 alt. pistols 4 sets of: – 6-10 strict ring dips (rx:weighted, open:band) – 6-10 supinated pull ups 4 sets of: – 8 ab…
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…
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…
