A. Warm-up: Gymn. + 3 Rounds of:
30 Plate hops
15m Monster walk
10/10 Suitcase DL
10/10 KB windmill
20 Alt. V-ups
B. For time: TC: 12’
15-12-9-6-3 Power clean @ 70/45kg
3-6-9-12-15 Bar Facing burpee
C. Power clean @ heavy single or 1RM
D. Accessory:
Double KB Front rack carry x 50m @ 2×24/16kg
Pinch grip plate carry x 50m @ 2×15/10kg plate
x 3-4 sets
Gymn. + A. 3 rounds: 1′ Jogging 10-10 Cross body deadlifts 5 Strict pullups B. Find your 1RM deadlifts in 10 minutes. C. AMRAP 9′ 50 Air squats 30 Clean&Presses (change anyhow) @16/24 10 Bar Muscle ups / Jumping Bar Muscle up!! D. 4 sets: 50″ Sandbag hold @min. 35 kg 15 Butterfly situps @heavy…
Gymn. + Team Games A. AMRAP 30′ 400 m Run 5 Pull-ups 10 Push-ups 15 Air squats 10 SDHP’s @heavy!!! KB 20/24/28/32 5 Burpees B. Core Training 4 sets: (1’/ 1’30” rest btw sets) 12 V-ups + 10 Hollow rocks + 12 Alt. V-ups (no rest!) C. Relaxing, Stretching
A. Warm-up: Gymn + 3 sets 30/30s. KB bottom up carry @ easy 10/10 Split squats + 10 Air squats 3-5 Strict Pull-ups 30-45s. Handstand hold B. Every 90s. x 7 sets @ you choose weight! 3 Power clean + 6 Push press + 9 Back squats C. For time: TC: 9’ 21-15-9…
A)Warm up gymn+ 5′ amrap – 25 DU – 20″/20″ side plank – 12 reverse snow angel – 10 barbell snatch deadlift B)Lifting, strength a)5 sets, E 90″: 1 snatch deadlift + 1 snatch high pull + 1 power snatch, same weight b)”Randy”: 75 power snatch for time @ 25/35 kg TC: 7′ C)WOD 5…
A) gymn + amrap 5′ 5 glute bridge V walk outs 10 crab & reach 30 jumping jacks B) E10″ for 14′ 1) 4 burpees 2) 4 empty bar thrusters 3) rest 4) 4 pull-ups (rx:c2b, open:ring row) 5) 8 DU’s 6) rest C) 6 sets: 5/5 box step ups with heavy slam ball (only…
A. Warm-up: Gymn. + Amrap 6’ 50 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 R. Swing @ as powerfull as possible 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand hold Wall climb Handstand walk (obstacle) C. For time: TC:…
