A) gymn + 3 x
10m tiger walk
10 sit ups
5 get up johnie
B)E30″ for 30′ – 10 sets
1) 6 HSPU (rx:strict)
2) 6/4 cal row
3) 6 burpees
4) 6 slam ball over the shoulder @heavy
5) 6 pull-ups (rx:c2b)
6) 6 cal assbike
C) 5×5 Back squats, climbing
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…
A. 10-15 min. Warm-up games B. “Strongbody Seven” – Partner workout (i go, you go) 14 Rounds of: (7-7) 7 Deadlift @ you can choose weight 7 Toes to bar 7 Am. Swing @ 20/12kg 7 Burpee 7 Pull-up 7 Goblet squat @ 20/12kg 7 Push-up C. Stretching
Gymn. + A. Amrap 6′: 1/1 TGU 30 Butt kickers 12 Dead bugs 12 Alt. KB single arm swings B. 5 rounds for time: TC’ 12′ 50 DU’s 15 Pull-ups 3 Squat Cleans (you choose the weight, go for heavy) Rest 3′ 5 rounds for time: TC’ 10′ 15 Box jump overs 15 T2B’s 3…
A) gymn + 100m bear crawl *E30″ : 1 down up B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB) C) E30″ until fail Odd) 1 power clean, climbing Even) 15 DU’s (open: 20″ DU practice) Strat from 40%, add 5/2,5 kg D/1 30 facing burpees for time TC:2′ Rest 2′ D/2…
Wu: Gymn+shoulder and hip mob A:10 min open: kipping / butterfly pull up practice rx:7set 1ttb+1c2b+1bar mu B:5x4min 200m run 12 kb tatters 24/16kg 12 pull up C:3 set 6/6 one leg romanian deadlift 12 barbell side 12 barbell good morning D: streching
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
