A)Warm up
saolin+ hip mobility + some running
B)Lifting, strength
a)Squat clean 1 RM in 10’
C)WOD
a)6’ AMRAP ladder
* 1,2,3…. Ring MU/Bar MU/ CtB
* always 35 DU/ 70 SU
b)10’ AMRAP
*10 burpee
*20 air squat
* 20 abmat sit up
* 30 jumping jack
D) Acc.
3 rnft:
* 10 bent over row
* 30” double KB front rack carry
*8/8 Single leg KB deadlift
A. Warm-up: 60s. Shuttle Run 10 Reverse snow angel 5-5 Scorpion kicks 5 Glute Bridge V walk outs 30/30s. Side plank x 3 sets B. Deadlift 3×5 reps @ 75% of 1RM C. For time: (Rx) 7-5-3 Bar MU 14-10-6 Power snatch @ 60/35kg Open: 9-7-5 Burpee Pull-ups 14-10-6 Power snatch @…
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 82.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU Ring MU Kipping or Butterfly…
1)Warm up with gymnastics & animals 2)ENJOY Buy in: 1000 m row 3 rds *15 push press @30/45 kg *15 box jump overs 3 rds * 15 double KB thruster@2x 12/2×20 kg * 10 T2B/15 K2E 3 rds *20 russian swing * 15 push up Buy out: 1000 m row 3) Hollow hold taba
Wu: Gymn + smr + mobility A: 2 rds 12 alt db snatch light 12 med ball cluster 24 bird dog B. Wodzilla 1 rds 10 du 10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate 2 rds 20 du 6 muscle up open: pull up + ring dip or push up crosstraining ring row+…
A. Warm-up: Gymn + 3 sets of: 20 Alt. Shoulder tap in push-up pos. 10 Double KB Strict press @ easy KB 60s. Plank 20 Air squats B. 2 Snatch grip push press (behind the neck) + 2 Snatch grip push jerk (behind the neck) – from rack x 5 sets @ increasing weight …
Gymn. + A. 3 rounds of: 2′ Row 10 Inchworms 15 Jumping squats B. Amrap 10′ 400 m Run, Then 2,4,6,8… HSPU KBSWING V- UPS C. EMOM 20′ 1. 14 Alt. DB! Snatches 2. 32 Russian twists @15/10 plate 3. 14/10 cals Skierg 4. 28 Abmat situps 5. 14 Wallballs D. Acc. 4 sets 15…
