A. Gymn.+ AMRAP 6′
12 air squats
12 crab & reach
6/6 shoulder presses
1/1 TGU
B. Lower Body Strenght
4 sets:
8/8 single leg RDL
16 alt. pistols
C. WOD: For Time:
10-9-8-7-6-5-4-3-2-1
@40/30 kg
OHSquat
Pull- up
Ring Dip
D. Acc. Work
100 side bands @empty bar
A) gymn + 3 x 10m tiger walk 10 sit ups 5 get up johnie B)E30″ for 30′ – 10 sets 1) 6 HSPU (rx:strict) 2) 6/4 cal row 3) 6 burpees 4) 6 slam ball over the shoulder @heavy 5) 6 pull-ups (rx:c2b) 6) 6 cal assbike C) 5×5 Back squats, climbing
A. Gymn. + Scapula activation B. 1 attempt: Max reps strict pull-ups (wide grip) C. Core strength 4 sets (1’ rest btw sets) 30″ Plank (roll out & back with arms on fitball) 20 Reverse crunches 10 Tempo v-ups (2″ accentric) D. EMOM 14′ Odd: Box Jump over /14,16,18,20,22,24,26 Even: Am. swing…
Wu: Gymn + smr + mobility A: 2 rds 12 alt db snatch light 12 med ball cluster 24 bird dog B. Wodzilla 1 rds 10 du 10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate 2 rds 20 du 6 muscle up open: pull up + ring dip or push up crosstraining ring row+…
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…
Warm up gymn+ running+ “animals” A)Lifting, strength KB complex: E90” x 6 rds 2 deadlift+ 2 russian swing+ 2 clean+ 2 FSQ + 2 STOH B)WOD 16’ amrap * 400 m run * 16 hang power snatch@20/30 kg * 16 box jump * 16 pushup C)Acc. hollow rock tabata
NWu: Gymn + shoulder & ankle mobility A: 3 rds 12 “S” 14 frog jump 16 alt romanian kb deadlift 12/16 20 bicylce abs B:E90’x5 2 position Squat Snatch= 1 snatch floor + 1 hang snatch 10 wall ball 6/9/12/15 kg C: BSQ 3×1 90% 2×8-10 80% D: For time 3 rds 7 burpee pull up…
