A. Gym. + Scapula activation 2 rounds:
20 banded pull- aparts
20″ active dead hang
B. Upper body strength 3 sets
5/8 false grip strict ring pull- ups
5/8 ring dips
10 bent over rows @40/50
C. Core strength 4 sets (1’ rest btw sets)
20 GHD sit- ups / 20 weighted butterfly sit-ups
20″ L-sit hold on parallette
20 legs over the parallette
D. WOD: AMRAP 12′
5 Push Presses
10 T2B’s
5 Thrusters
10 C2B’S
5 Clusters
@double 12/16 16/20/24 KB
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. Warm-up: 60s. Shuttle Run 15 Reverse snow angel 10/10 Upright row @ KB or DB 30/30s. Side plank x 3 sets B. Warm-up for Snatch 3-5 min. Then.. For time: 10-8-6-4-2-4-6-8-10 Tng Power snatches @ 50-55% of Snatch 1RM TC: 10’ C. For time: TC: 8’ RX: 21 Pull-ups 15 C2B 9 Bar MU…
A. Warm-up: Gymn. + 6x500m Row (women 350m) *work / rest 1:1 (I go, you go…if you are in couple) B. “Clean complex” EMOM 15’ Hang power clean + Hang squat clean + Tng squat clean *increase weight every 3 min. C. “Unbroken” – Double KB in front rack 10 Alt. Lunges steps 10m Carry …
Wu: Gymn + hip & thoracic mobility A: 3 rds 10 toes to squat 5 get up jhonnie 10 cat camel 5 burpee pull up 20 hip 90/90 B: E90 x 6 1 power clean + 1 squat clean + 2 front squat ( climbing heavy) C: Run track or Rowing 9 min: 1500 m…
A. Warm up together RX/OPEN B. 20.4 TC: 20′ 30 Box jumps 15 Clean&Jerks @43/30 30 Box jumps 15 Clean&Jerks @61/39 30 Box jumps 10 Clean&Jerks @84/52 30 Pistols 10 Clean&Jerks @102/66 30 Pistols 5 Clean&Jerks @125/79 30 Pistols 5 Clean&Jerks @143/93 BASIC/BEGINNER AMRAP 20′ 30 alt. reverse lunges 15 KB clean&jerk /…
A)Warm up gymn+ 5′ amrap – 25 DU – 20″/20″ side plank – 12 reverse snow angel – 10 barbell snatch deadlift B)Lifting, strength a)5 sets, E 90″: 1 snatch deadlift + 1 snatch high pull + 1 power snatch, same weight b)”Randy”: 75 power snatch for time @ 25/35 kg TC: 7′ C)WOD 5…
