A) gymn +
20 reps of:
Scap pull up
Jumping Jack
Alt Vup
Air squat
Walking plank
B) 3 attemps: max reps strict pull up
C) Front squat
4*1 @95%
(If you feel it easy, go for PR..)
D) E30″ for 12′
1) 6/4 cal Row
2) 6 T2B
3) 6 alt. DB Hang clean & stoh
4) 6 WB
E) Acc: 3 sets:
– 7/7 chinese KB Row
– 21 banded pull apart
A. Gymn. + 2 rounds: 1’/1′ side plank 40m front rack carry @ double 16/20 KB 40” superman hold B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ 2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk C. For time 15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15…
Warm up: gym+ hip and thoracic mobility 6 min Amrap, but min 2 rds 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat snatch+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec…
Wu+ Amrap 5′ 10/10 Upright rows @DB 10 m Tiger Walk 10 Air squats 10 Down-ups A. In 8-10′ Rx: Find your daily heavy Sq. Snatch Open: Find your daily heavy P. Snatch B. In 20 minutes: 9 RFT: 11 Pullups 15 Thrusters @empty bar Max distance row in remaining time. C. 200 Russian Twists…
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. Warm-up: 1:00 Cardio machine / 200m Run 10/10 Single-Leg RDL @ use KB or DB 20 Steps walking lunges 20 Alt. V-ups 30s. HS hold x 3 rounds B. Handstand push-up practice RX: Def. Strict HSPU 5×3 reps C. Every 4’ x 8 Rounds (32min.) 20m Double KB or DB Front rack…
Warm up 5′ amrap 200 m run 6/6 KB clean@ medium 20″/20″ side plank hold Lifting, strength Power Clean daily max in 8′ + E2′ x 3 rounds : 2 power clean@ 90 % of daily max WOD 21-15-9-10-11 reps of * deadlift 50/80 kg box jump overs wallball Acc. KB side bend 3x 10/10…
