A. Warm-up:
50 Jumping jack
5 Inchworm
10 Banded good morning
10 Box steps @ 60/50cm
30s. HS hold
30s. Plank
x 3 rounds
B. Tng Broad jump @ 2RM!
C. 6 Rounds for time:
50 Double-unders
5 Strict HSPU / 7 Kipping HSPU
1 Legless Rope climb / 1 Regular rope climb
10 Double KB box step-overs @ 60/50cm with 2×16/12kg KB (farmer carry pos.)
*Rest 1:00 btw. rounds!
D. Recovery Run 8-10 min. @ easy tempo
Gymn. + Warm up + A. 3 slow rounds: 15 m duck walk 5 inchworms 10 reverse crunches 20″/20″ side plank B. E2′ for 10′ Back Squat 5×1-2 @92,5% of 1RM C. Weighted Pushups 4x 8-12 reps (1’30” rest btw sets) D. RX : 19.2 Beginning on an 8-minute clock, complete as many reps as…
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 + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
Wu: SMR, Gymn A: “Annie” 50-40-30-20-10 Du Abmat sit up 3’ rest then “Bert” 50 burpee 400 m run 100 push up 400m run 150 walking lunges 400m run 200 air squat 400 m run 150 walking lunges 400 m run 100 push up 400 m run 50 burpee then full streching
