Wu: SMR , hip&shoulder Mobility
A: 3rds
40 m high knee run
20 alt one leg hip thrust
10 down up
5 “W” TRX or ring row (2 sec hold up)
B: Emom 7’
– 1 power + 1 squat snatch (climbing heavy)
– 6-8 c2b, open:kipping, butterfly pull up
C:BSQ:
1×2 85%
1×1 90 %
2×1 90+
2×6-8 80-85%
D: Bottle Rocket
25 burpees
25 power clean 60/40, 50/30
25 burpees
every min 7 wall ball 9/6
E:2 rds
max V-ups
90 sec rest btw sets
A. Gymn. + 2 rds: 20/20 steps lateral monster 1′ plank Then, Barbell Warm-up Together B. Weightlifting, Let’s see your MAX ! 1. Power Snatch 2. Back Squat C. AMRAP 7′ 7 HSPU’s / Pike push-ups 14 Abmat sit-ups 21 DU’s / for everyone
Warm up: SMR + 3 sets * 5 get uop johnny * 25” reverse plank hold * 12 hip thrust * 12 lunge steps, alternating Lifting, strength a)Deadlift E2’ x 5 5 reps tng, same weight b)Double KB push press, not tng! , heavy as can 6’ EMOM x 6-8 reps WOD 10’ AMRAP *20…
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…
A) gymn + 3 rnft – 2 ‘get up johnie’ – 4 walk outs – 60 SU – 8 cossack squats B) with a running clock.. 0-5′ daily max shoulder press from the ground 5′-12′ daily max double power clean (drop the bar btw) 12′-21′ Amrap 9′ 30 T2B 90 DU’s 1 squat clean @80%…
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 + AMRAP 5′ 6 ring rows 3 walk outs 6 reverse lunges 6 sit ups B) AMRAP 25′ – 1 rope climb – 3 T2B – 3m front rack walking lunges @dbl KB (you choose the weight) – 3 ring dips – 2,6,6m,6 – 3,9,9m,9…etc Rest 5′ C) For time: C/1 27 thrurters…
