Wu: Smr + Gymn + mobility
A: Teams of 3
1 station: 600m sled pull
2 station: 60 tire flip
3 station: 600 m sled push
4 station: rest
B:Nemcsakahuszévesekéavilag
5 rds
500m run / row
20 wall ball
15 russian swing
40 ?
?=
1 rd: 40 push up
2 rds: 40 air squat
3 rds: 40 pull up
4 rds: 40 m walking lunges
5 rds: 40 burpee
C: Big stretching
SMR + A. Amrap 5′ 5 inchworms 10 cossack squats 15″ hollow rocks 20 Jumping Jacks B. 1RM Back Squat ~ in 15′ C. RX: 19.4 TC’12’ @43/30 3 rounds of: 10 Snatches 12 Bar Facing Burpees Rest 3′, then 3 rounds of: 10 Bar MU’s 12 Bar Facing Burpees OPEN: AMRAP 12′ 8 Pullups…
A. Warm-up: 250m Row 15 Push-ups 15 Band pull-aparts x 3 sets B. For Quality: 21-15-9 reps of: Floor press @ double KB or DB Single-arm KB Clean – left arm Single-arm KB Clean – right arm *use moderate/heavy KB or DB C. For quality: 1/1 @ TGU – Heavy KB 30/30s. Side…
A. Gymn. + 3 rounds: 12 Cossack squats 20″ HS hold 20″ Hollow hold B. EMOM 6′ RX: 30″ max meters HSW Open: 30″ max rep shoulder taps in HS pos. C. EMOM 15‘ @60% 1 RM shoulder to overhead 1 Cluster 2 Front Squats 1 Shoulder to overhead D. Cooldown …
A) Gymn + 4 RNFT: – 3 get up Johnie – 6 alt T2B – 6 clappin’ push ups – 9 RKC swings @easy B) EMOM 30′ – 5 sets 1) 10 alt pistols 2) 15/11 cal ski 3) 15 KBS @28/20 4) 10 alt pistols 5) 15/11 cal Assbike 6) 7 T2B + 21…
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…
A) gymn + AMRAP 6′ 6 cossack squats 1/1 TGU B) EMOM 8′ Odd) 30″ max reps alt. Pistol Even) 17 KBS @28/20 Rest 2′ EMOM 8′ Odd) 30″ max cal Assbike Even) 17 GHDSU Rest 2′ EMOM 8′ Odd) 30″ max reps alt. Pistols Even) 17 burpees Rest 2′ EMOM 8′ Odd) 30″ max…
