1)Warm up with games, animals
2)KB complex : 5 sets same double kettlebell; for quality, but heavy; go unbroken sets; rest just 1 min
– 6 russian swing
– 6 clean
– 6 FSQ
– 6 push press
3)”Half Mikko”: 20 min EMOM
Try to go 10-12/15-18 cal each station!
4)5′ amrap
– 10 strict T2B
– 10/10 single arm dumbbell strict press
1)Warm up: hip + th mobility, some animals 2)10’OTM Odd: 3-5 rope T2B Even: 12 dual KB deadlift with band 3)Front squat 5×3, same weight 2′ rest btw sets 4)2x 8′ AMRAP with 4′ rest btw rounds First AMRAP: 300 m row, 10 burpee over rower, 30″ superman hold Second AMRAP: 12 wallball, 6/6 kettlebell…
1)2 rounds as warm up – 15 down up – 10 scapula push up – 8/8 dead bug – 3x [1 clean+ 2 push press] barbell – 20″/20″ side plank 2)1 clean + 2 push press 4 sets same weight 3)For time – 750 m row, 75 DU (double SU), 50 push press@15/20 kg BB –…
1)6′ amrap 10 snow angel, 5 inchworm, 20″/20″ side plank+ rotation, 10 thruster, 1 KB in goblet 2)5 sets, same weight 1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS) 3)Snatch high pull 3×3@90-100% or 2) 4)10′ amrap – 15 am. swing – 40 DU/80 SU 5) 4 sets…
A) gymn + amrap 6′ – 6 alt. scorpions – 6 cat camel – 6 crab & reach – 6 alt V-ups B) E2’30” for 12’30” 1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3″ pause at receiving position) @85% of 1RM C) EMOM 6′…
Mobility: Ankles+Hips Activation: 3 RDS …
A. GYM + 3 RDS 30″ Wall Seat 30″ Tiger Position Hold 20″ Reverse Plank B. 21′ AMRAP 10 Alt. Pistol Squat to Chair 20 Dip on Chair 14 Runner Sit Up 20 Hand Raised Push Up 14 Squat Position to Push Up Position 20 Jumping Lunges C. 5 RDS 15″ Hollow Hold 15″ Hollow…
