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 KB Farmer carry x 45/45m
Banded good morning x 15 reps
x 4 sets
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…
Weekend Team Games! SB Team Competition Wods.
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. Intensive SMR in 8 minute, then 2 rounds: 2′ ski, row 30″ handstand hold 20″ dead hang 20/20 m side monster walk B. AMRAP 30’ 400 m run 1 round outdoor /5 rounds in the corridor 10 burpee box get overs 100/120 cm 5 wall walks 3 ring muscle- ups / 5 bar MU’s /…
A. Warm-up: 20 Ring row 20 Alt. Toe touch in push-up pos. 15 PVC OHS 2/2 TGU @ easy KB x 2 sets B. 2 Tng Squat snatch @ go until 75-80% of 1RM C. 2 Rounds of: 15 Squat snatch @ 42.5/30kg 15 Strict HSPU NO REST! D. 2 Rounds…
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 …
