A. Warm-up: Gymn + 3 sets of:
100 Single-unders
10 Ring row
10 Tuck jump
10 Joga push-ups
B. Strict press – from rack
5×4 reps @ same weight
*Try to heavier than last week
C. For time: TC: 3’
75 Double-unders
25 Wall ball @ 9/6kg
Rest 2’
For time: TC: 4’
100 Double-unders
35 Wall ball @ 9/6kg
Rest 2’
For time: TC: 5’
125 Double-unders
45 Wall ball @ 9/6kg
D. Accessory:
1:30 Cardio machine
1:00 Weighted Plank (w. plate)
x 3 sets
*work in pairs
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.2 C) 4 sets: 10 heavy DB bench presses 10 bent over rows @50/30 D) 4 sets: 20 hollow rocks 40m slam ball/sand bag carry (only bear hug) E) 50…
Warm up: 2 rds *6/6 cossack squat with light KB * 20” hollow hold * 10 scapula pull up * 15” ring dip hold Lifting, gymnastics a)BSQ E90” x 5 rdsx 3 reps(~85 %) b)Ring MU 5’ EMOM, 2-5 reps (Open: EMOM 3 pull up + 3 ring dip or 5-6 Bar MU) WOD 20’…
A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…
A. Gymn. + Scapula activation B. 1 attempt: Max reps strict pull-ups (wide grip) C. Core strength 4 sets (1’ rest btw sets) 30″ Plank (roll out & back with arms on fitball) 20 Reverse crunches 10 Tempo v-ups (2″ accentric) D. EMOM 14′ Odd: Box Jump over /14,16,18,20,22,24,26 Even: Am. swing…
Wu: Gymn + wrist & elbow mobility A:3 rds 10 scapula push up to downdog 10 face pull Y press with easy band 10 frog jump 10 shoulder taps hs hold position B: 8min open hswlk practice rx:4 rds obstacle hswlk ( last 4 week ) C: Otm 30’ – 8-10 burpee box facing jump…
Gymn + Team Games ⛹️ AMRAP 25′ 0:00-05:00 16 cals Row 16 Box jumps 05:00-10:00 16 Thrusters @empty bar 16 Pullups / Ring rows 10:00-15:00 16 Burpees 16 alt. KB snatches @medium weight 15:00-20:00 16 Mountain climbers 16 Russian swings @medium weight 20:00-25:00 16 HRPU’s 16 Situps Then, Relaxation, stretchin
