A. Warm-up: Gymn. + 2 sets of:
10/10 Single-Leg box steps
15 Ring row
5/5 Single-arm KB press
1/1 TGU
15 Air squats
B. Amrap 7’
8 Burpee Box overs @ 120/100cm
16 Alt. KB snatch @ 24/16kg
24 Air squats
Rest 3’
Amrap 7’
8 Kipping HSPU
16 Cal Row
24 Alt. Pistol squats
Rest 3’
Amrap 7’
Max reps Wall ball @ 9/6kg
C. Accessory:
60s. Double KB farmer hold @ heavy!
No rest!
Max time dead hand on bar
Rest 2 min.
x 2 sets
Wu: Gymn + shaolin A: 3 light rds 3 turkish get up left 10 supinated ring row 10 hollow rock 15/15 side monster walk 3 turkish get up right B:E2mom x 5 – 5 Sumo deadlift [1rm dl 65-70% – 5 bench press [man:body weight/woman0,75%] or floor press, or z press with dumbell, kb C:Speed&…
A) gymn + AMRAP 6′ 6 crab & reach 6 cossack squats 6 hindu push ups 6 ring rows B) EMOM 10′ – 5 sets 1) 16 pistols 2) 15/12 cal Ski Rest 5′ EMOM 10′ – 5 sets 1) 14 pistols 2) 15/12 cal Row Rest 5′ EMOM 10′ – 5 sets 1) 12…
Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 3 band deadlift 55% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 15 c2b 30 du 3 min rest 3 rds 10…
Shaolin warm-up + 3 sets: 1’30” Row 10-10 Cross body single arm deadlifts @DB 50″ Plank A. Amrap 4′ 10 Deadlifts @60/40 10 Bar facing burpees Rest 2′ Amrap 4′ 8 Deadlifts @80/55 8 Bar facing burpees Rest 2′ Amrap 4′ 6 Deadlifts @100/70 6 Bar facing burpees (Open: You choose weight and increase every…
A. Warm-up: 50 Jumping jack 10 Ring Row 20m Walking lunge 10 Hollow rock x 3 sets B. Practice in 5-8 min. (You can choose one) Ring or Bar MU C. Running clock 0:00-10:00 5 Rounds for time: 3 Ring MU / 4 Bar MU 10m Walking lunges w. Double Kb in front…
Eu: SMR + Gymn A: 3 light rds 12 “S” 10 ring or trx row 20 bycicle abs 10 “C”push up B: Every90 sec 3x 5 strict pull up + weighted then 3x 5 strict chin pull up + weighted C:Every 5 min x 3set Rx: 21 deficit hrpu 15/20+10 plate 21 kipping hspu 500…
