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 of:
30 Pull-ups
30 Push-ups
E. Deadlift
6×2 reps @ 85% of 1RM
F. “Accessory”
Band pull-apart x 100 full reps
A) gymn + AMRAP 4′ 20 High knee run 5 Jumping squats 10 Alt. Vups 5 Hindu push ups B) EMOM 10′ – 5 sets Odd) 10 pistols + 5 burpees Even) 15/11 cal row Rest 5′ EMOM 10′ – 5 sets Odd) 10 pistols + 5 WB Even) 15/11 cal ski Rest 5′ …
A) Warm up gymn + 2 x (20 alt. snow angel, 20 jumping jack, 10 shoulder taps in handstand or 20 shoulder taps in plank, 40 SU) B) Lifting, strength a)) Push Press Daily 1 rep in 12′ 2 min rest b) STOH 30 reps for time @60% Push Press C)WOD 5 rounds of 50″…
A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start it again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups
A) gymn + 80m spider walk *e30″: 3 sit ups B) barbell warm up,then.. EMOM 12′ 1 OHS, climbing from 50% of 1rm C) 5 sets of: 7/7 DB push press 7 strict pull ups (rx:weighted) D) In 8 mins: 30 WB 20 Box Jumps @60/50 30 T2B 20 Box Jumps Overs Max Slam Ball…
A) gymn + 3x 1′ bb warm up 8 burpees 20″/20″ side plank B) 4*2 Power snatches @85% C) 4x max reps of parallette def. kipping HSPU (Def.: 15/10cm) D) E2′ until fail – 200m Run – 7 thrusters @30/20 , 40/25 , 50/30 , 60/35 , 70/40… E) 3*10/10 windmill
Gymn. + A. Amrap 6′ 30 Skater jumps 15 V- ups 10 Kneeling squat jumps 10 Get up Jhonnie B. Find your 3RM push Jerk in 10-12′ C. 6×6 high jumps over the pipe (work in pairs or trios and try to go over 100 cm) D. EMOM 10′ Odd: 20-18-16-14-12 empty bar thrusters Even…
