A. Gym. + 3 rounds:
10 PVC pass throughs
10 Banded pull aparts
10 Cossack squats
B. Strength – 3 sets
5/8 Strict pull- ups
16 Alt. chest supported rows @heavy DB 17,5 ->
C. Core Strength 3-4 sets (1′ rest btw sets)
15″ Paralette L-sit hold
15 GHDSU1s / 15 Weighted abmat sit- ups
30″ plank – elbow on fitball
D. 5 rounds for time:
15 T2B’s / 20 V- ups
15 Hang cleans @db DB @15/22,5
30 DU’s / 15 DU’s
E. Acc. Work
3x 15 biceps curls (increase weight compared to last week)
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
A. Warm-up: Gymn. + 3 sets of: 12 Dead bug 8/8 Single-Leg RDL @ without weight 12 Russian swing @ easy weight 12 TRX row B. Every 30s. x 8 min. Odd: 5 Tng Deadlift @ 55-60% of 1RM Even: 5 Burpee C. EMOM 10’ Odd: 6-8 Strict Pull-ups / 12–15 TRX row Even: 40m…
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…
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)…
A. Warm-up: 250m Row 15 Push-ups 15 Band pull-aparts x 3 sets B. For Quality: 21-15-9 reps of: Floor press @ double KB or DB Single-arm KB Clean – left arm Single-arm KB Clean – right arm *use moderate/heavy KB or DB C. For quality: 1/1 @ TGU – Heavy KB 30/30s. Side…
A)Warm up: SMR + shoulder mob+ gymnastics B)Lifting, strength a)Strict press E90” x 4 rounds; 3 reps same weight b) Strict pull up 5×3-5 reps Open: banded 1’ rest btw sets C) WOD 6’ AMRAP * 20 cal row * 5 Bar MU/ 10 C2B/ 12 pull up * 15 OHS@ 20/15 kg barbell 3’…
