1)Warm up: 3 rounds
* 1′ 30″ easy row
* 10 hip thrust
* 10 scapula push up
2)Every 90″ x 6 rounds/ same weight
5 deadlift + 5 power clean + 5 bent over row
3) 12′ AMRAP
* 10 double KB hang clean
*10 burpee
* 20 air squat
4)3 sets for quality
* tall knee triceps extension /kettlebell x 10-12
* single arm kettlebell bench press on bench x 10/10
A. Gymn. + Barbell Warm up with Coach B. EMOM 10′ ODD: 1 rounds Cindy (5 pullups+10 pushups+15 Air squats) EVEN: 4 Power Clean @70-75% of 1 RM REST 3′ C. EMOM 10′ ODD: 6 Burpees + 6 Wallballs EVEN: 4 Push Jerk @70-75% of 1 RM REST 3′ D. E 2′ 30″ for 12’30”…
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 alt. lateral box steps 12m spider walk 6 x 1 walk out + 2 toe touches 12 alt. 1-legged hip thrust B) 6 x 6/6 zercher box step ups @fatbar, climbing C) E15″ for 16′ 1) 4 burpees 2) 6 jumping lunges 3) 4 empty bar thrusters 4) 6…
A) gymn + AMRAP 6′ 6 cossack squats 1/1 TGU B) EMOM 8′ Odd) 30″ max reps alt. Pistol Even) 17 KBS @28/20 Rest 2′ EMOM 8′ Odd) 30″ max cal Assbike Even) 17 GHDSU Rest 2′ EMOM 8′ Odd) 30″ max reps alt. Pistols Even) 17 burpees Rest 2′ EMOM 8′ Odd) 30″ max…
A. Warm-up: 15m Tiger walk (2×7.5) 10 V walk in glute bridge pos. 3-5 Strict Pull-ups 10 PVC pass throught 5 Empty BB OHS x 2 sets B. For time: TC: 9’ 4-3-2 Rope climb 9-7-5 Squat snatch @ 60/35kg Rest 5:00 C. For time: TC: 11’ 4-6-8 Ring MU 9-7-5 OHS…
A) gymn + AMRAP 5′ 6 ring rows 3 walk outs 6 reverse lunges 6 sit ups B) AMRAP 25′ – 1 rope climb – 3 T2B – 3m front rack walking lunges @dbl KB (you choose the weight) – 3 ring dips – 2,6,6m,6 – 3,9,9m,9…etc Rest 5′ C) For time: C/1 27 thrurters…
