2019.04. 27. WEEKEND

A. Warm-up: Gymn + 3 sets  30/30s. KB bottom up carry @ easy  10/10 Split squats + 10 Air squats  3-5 Strict Pull-ups  30-45s. Handstand hold    B. Every 90s. x 7 sets @ you choose weight!  3 Power clean + 6 Push press + 9 Back squats    C. For time: TC: 9’  21-15-9…

A) gymn + 3 rnft: 7 tempo air squats (3-2-x-1) 7 hindu push ups 7 hip thrusts 7 ring rows B) For time: 10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict) 1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict) C) Back Squat 4×2 @90% D) Amrap 3′ 3 burpees 5 V-ups E) 3 x 20m/20m dual KB Carry R:farmer L:Front rack, then change

Gymn. + A. 3 rounds: 14 cossack squats 20″ high knees 20″ butt kickers 20 shoulder taps in plank pos. B. AMRAP 6′ Partner A: row for distance Partner B: 20 Du’s – 15 alt. DB! Snatches – 10 Jumping lunges @DB (goblet hold) (change after every full round) Rest 2′ AMRAP 5′ Partner A:…

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…

Big SMR, gymnastics  1)5’amrap * 6 inchworm *25″ plank * 30 jumping jack * 20 shoulder taps in push up pos. 2)3 sets for quality, 90″ rest btw sets * 3-8 strict pull up * 8/8 box step,  1x KB in farmer carry, opposite arm-leg * 10-12 push up * 30″ superman hold 3)25′ EMOM: 40″ work/20″…

1)Hip & shoulder mobility, 5′ easy cardio + 10/10 Dead Bug 2)5 sets, same weight, 90″ rest btw sets 1 hang squat clean+ 1 power clean from ground + 1 FSQ 3)8′ OTM Odd: double KB front rack squat x 10 Even: 40″ superman hold 4)For time 21-15-9 reps of * pull up * deadlift@50/80 kg ~>after…