2019.10.26.-27. Sz-V

A. Warm-up: Gymn. + 3 sets of: 15m Tiger walk (7.5 Forward-7.5m Backward)  15m Bear walk  (7.5 Forward-7.5m Backward)  10 Kipping swing on bar  20 Air squats    B. Toes to bar practice Then.. Amrap 1’  Max reps T2B    C. Amrap 11’  50 Double-unders  25 Push-ups  25 Abmat Sit-ups    D. Squat clean +…

A. Games, then barbell warm- up B. For time: Buy in: Rx: 100 Double- unders / Open: 50 Double- unders 10 rounds: 10 Thrusters 40/30 10 Lateral burpees Cash out: Rx: 100 / Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders!  

A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’  12m Tiger crawl  12m Duck walk  12 V-ups  12 HR push-ups  12 Band pull-apart  B. Every 2’ x 5 sets  Back squat x 5 reps @ 82.5% of 1RM  C. Practice in 5-8 min. @ you can choose  Strict Ring MU Ring MU  Kipping or Butterfly…

SMR + A. Amrap 5′ 5 inchworms 10 cossack squats 15″ hollow rocks 20 Jumping Jacks B. 1RM Back Squat ~ in 15′ C. RX: 19.4 TC’12’ @43/30 3 rounds of: 10 Snatches 12 Bar Facing Burpees Rest 3′, then 3 rounds of: 10 Bar MU’s 12 Bar Facing Burpees OPEN: AMRAP 12′ 8 Pullups…

Warm up gymn with PVC+ barbell warm up together + some core exercise B)Lifting, strength a)Snatch (anyhow)E2’ x 3 reps tng, climbing 5 rounds b)FSQ 3×2, same w. C)WOD: 4 rounds for time * 30 am swing@12/20 kg * 15 T2B * 10 m one arm overhead walking lunge  

A. Gymn. + Activation 3 rounds 20/20 m side monster walk 15 ring rows 10/10 1-leg hip thrusts   B. Weightlifting 7x 1 complex: 1 P.Snatch+ 1 Hang P.Snatch @85-90% of 1RM P.Snatch 5×5 Tempo Back Squats, 3″ down @80-85%   C. WOD: 19.3  TC:15′  @ 1 heavy dumbell (22,5/15) 61m DB OHLunges 50 DB…