A. Warm-up: Gymn. + Hip mobility
Then..
Amrap 8’
12m Duck walk
12 Cossack squats
12 HR push-ups
12 Band pull-apart
B. Squat clean + Front squat + Jerk @ go to heavy!
C. For time:
25-20-15-10-5 Push Jerk @ 42.5/30kg
*10 Front Squats after each set
Tc: 9’
D. Accessory:
25 Banded pull down
60s. Plank to push-ups
15 Empty BB biceps curl
x 2-4 sets
E. Stretching
A. Gymn. + 2 rounds: 1’/1′ side plank 40m front rack carry @ double 16/20 KB 40” superman hold B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ 2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk C. For time 15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15…
A. Warm-up: 15m Tiger walk (2×7.5) 10 V walk in glute bridge pos. 3-5 Strict Pull-ups 10 PVC pass throught 5 Empty BB OHS x 2 sets B. For time: TC: 9’ 4-3-2 Rope climb 9-7-5 Squat snatch @ 60/35kg Rest 5:00 C. For time: TC: 11’ 4-6-8 Ring MU 9-7-5 OHS…
A) gymn + 3x 2*12m shuttle run 8 burpees 20″/20″ side plank 8 push up 10 bnd googld mornings B) 10-9-8-7…1 – DL @100/70 – BBJO *EMOM : 5 air squats C) Max reps of parallette kipping HSPU (hands and head at the same height) then 3 * 14 DB see-saw press (you choose the…
SMR + A. 2 rounds 2′ row/ski/bike 1′ Plank 15 Air squats 1′ Arch hold B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10′ C. 4x 1′ work / 30″ rest (18′) 1. Wallball 2. P. Clean @50/25 3. Facing Burpee D. 4 sets of: 5/5 Windmill 15/15 Pallof…
A) gymn + amrap 6′ 6 alt. lateral box steps 12m spider walk 6 x 1 walk out + 2 toe touches 12 alt. 1-legged hip thrust B) 6 x 6/6 zercher box step ups @fatbar, climbing C) E15″ for 16′ 1) 4 burpees 2) 6 jumping lunges 3) 4 empty bar thrusters 4) 6…
Weekend Team Games! SB Team Competition Wods.
