A) gymn+amrap 6′
– 8 scorpions
– 4 hindu push ups
– 8 alt. Vups
– 4 burpee strict t2b
– 12 Front squat @empty bar
B) Front squat
2-3-5-7-11-13 reps,
climbing down from 90% of 1rm
C) E20″ for 20′ – 10 sets
1) 5 thrusters @30/20
2) 5/3 cal ski
3) 5 burpees
4) 5 cal row
5) 5 t2b
6) rest
D) 3 sets:
– 30″/30″ side plank
– 20″/20″ 1-legged glute bridge hold
A. Warm-up: 60s. Shuttle Run 10 Alt. Toe touch in push-up pos. 15 PVC OHS 1/1 TGU @ easy KB x 3 sets B. “KB Complex” 1 TGU to the top pos. + 3 KB snatch + 3 KB 1-arm OHS + TGU back to the floor x 3-3 reps / arm *climbing weight C….
A. Warm-up: 60s. Shuttle Run 10 Reverse snow angel 5-5 Scorpion kicks 5 Glute Bridge V walk outs 30/30s. Side plank x 3 sets B. Deadlift 3×5 reps @ 75% of 1RM C. For time: (Rx) 7-5-3 Bar MU 14-10-6 Power snatch @ 60/35kg Open: 9-7-5 Burpee Pull-ups 14-10-6 Power snatch @…
A)Warm up SMR+ 5’ easy AMRAP *1’ run in the gym * 10 goblet squat with KB * 10 russian swing@easy KB * 30” plank * 1 wall climb B)Lifting, strength a)E 90” x 6 rds 1 hang squat clean+ 1 squat clean+ 1 jerk same weight, you choose b)3 sets: 12 Floor press with 2x…
A) gymn + AMRAP 6′ 8 shoulder presses @ empty bar 8 burpees 20″/20″ side plank 40 high knee run B) 3 Attemps: max reps kipping HSPU C) AMRAP 20′ 50 box jump overs 30 KB thrusters @24/16 KB 10 rope climb or pegboard asc. 30 KB OH reverse lunges 50 abmat sit ups D)…
Warm up: 4’ AMRAP * 20 dead bug * 10 m spider walk, 10 m crab w. * 20 mountain climber Lifting, strength a)1 hang power clean+ 1 power clean, same w. E90” x 6 rds b)Clean high pull 5×3@80-90% of a) WOD 15’ AMRAP * 21 am swing@12/20 kg * 11 STOH @30/50 kg…
A. Gym. + Scapula activation B. 3 sets: 5 strict pullups 10 chest supported row @ medium DB C. Core strenght 3-4 sets (1’ rest btw sets) 10” L- hang hold 10 GHDSU’s / 10 weighted abmat situps 30” plank (hands on fitball) D. For time: 10-9-8-7-6-5-4-3-2-1 SDHP RX: @50/35 OPEN: 42,5/27,5…
