A)Warm up: 1x
* 500 m row
* 1’ plank hold
* 8 inchworm
* 20 air squat
*1’ run
B) Lifting, strength
a)TGU 3×2/2, same KB
b)Front squat 3×5, climbing
Start ~ 70 % of your 1 RM
2’ rest
C) TRX complex: 3 sets
– 12 knee tuck
– 8 pike
– 6 push up
D)WOD TC: 13’
21-15-9 reps of
*squat clean@ 35/50 kg
* bar facing burpee over bar
* box jump
A) gymn + amrap 6′ 6 alt. lateral box steps 12m spider walk 6 x 1 walk out + 2 toe touches 12 alt. 1-legged hip thrust B) 6 x 6/6 zercher box step ups @fatbar, climbing C) E15″ for 16′ 1) 4 burpees 2) 6 jumping lunges 3) 4 empty bar thrusters 4) 6…
A) gymn + amrap 6′ 6 alt. scorpions 6/6 1 legged RDL @easy KB 12 hanging knee raises 6m bear crawl B) 100 empty bar thrusters * every break: +5 reps thrusters (U can ‘rest’ only OH pos.) C) E30″ for 15′ – 10 sets 1) 1-2 rope climb asc. (rx:legless) 2) 6 ring dips…
A. Warm-up: Amrap 6’ 30 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand walk HSPU Handstand hold C. In 12 minutes: 2K Row In the Remaining time: Max reps HSPU …
1)6′ amrap – 8 wall snow angel – 12 banded row – 20″ plank – 1/1 turkish sit up – 20 jumping jack 2)Strict pull up 5 x 3-8 reps 1′ rest btw sets 3)12′ OTM Odd: 5 heavy dumbbell man makers (row, push up deadlift & clean; no press!) Even: 15 L-sit up 4)12′ AMRAP…
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! …
1)5′ amrap – 6/6 shoulder taps in push up pos. and 6 HR push up – 1′ easy row – 10 air squat 2)4 sets, 90″ rest btw sets – Bench press x 6 reps – Rope climb x 2 3)5 rounds for time – 10 double dumbbell thruster – 15 sit up /10 GHD…
