A. Intensive SMR in 8 minute, then 2 rounds:
2’ cardio machine
12 cossack squats
14 alt. KB hang cleans
B. AMRAP 30’
400 m row
10 Thrusters @empty barbell
10 Lateral burpees
15 HRPU’s
24 alt. reverse lunges
C. Stretching together
A) gymn + AMRAP 6′ 6 crab & reach 6 cossack squats 6 hindu push ups 6 ring rows B) EMOM 10′ – 5 sets 1) 16 pistols 2) 15/12 cal Ski Rest 5′ EMOM 10′ – 5 sets 1) 14 pistols 2) 15/12 cal Row Rest 5′ EMOM 10′ – 5 sets 1) 12…
A. WU. + Gymn. + 4 rounds: 1′ Jogging 10 Am. swings @easy kb 30″ Plank 30″ Back plank B. Find your 10 RM tng deadlift in 10′ C. Amrap 10′ 1 TG ‘up’ / left arm 7,5 m OH Walking lunges 1 TG ‘down’ 1 TG ‘up’ / right 7,5 m OH Walking lunges…
Warm up 3 rounds * 30” HS hold * 10 down up * 12 alt box step Lifting, strength E2’x5 2 push press + 1 rack jerk WOD 4 rounds for time * 15 STOH@35/50 kg * 15 deadlift * 16 alt lunge steps, no weight Acc. Strict T2B 3×10-12
A. Gymn. + Warm up 3 rounds: 10 scapula pullups 12 cossack squats 10 down-ups B. 20.5 (TC’ 20′) Complete the work as desired 🙂 Rx 40 ring muscle- ups 80 cals row 120 wallballs Open Bar Muscle up/ C2B/ Jumping BMU/ Jumping C2B C. Cool down
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
Gymn. + A. AMRAP 8′ 15 m Bear walk 5 Muscle Snatch @empty bar 5 OHS @empty bar 15 m death march @2x db or kb B. For time TC’ 8′ 9 – 7 – 5 – 3 – 1 Power Snatch Male : @50 – 57 – 65 – 72 – 80 kg Female…
