1)5′ amrap
1′ easy row, 6 walk out, 15 m bear crawl
2a)Strict pullup w/ underhand grip (chin up) 4x 3-8 reps
2b)Side plank 4x 20″/20″
3)Squat clean E90″ x 2 reps x 5 rounds, same w.
4)Rowing intervall
5 x 2′ row/1′ rest/walk
Try to do same pace and cal at the 5 rounds.
5)Sandbag deadlift 3×10
A) gymn + fish game on the rower B) Work in Duos : 40 RFT (together, U go, I go) : * 1 Squat Clean @80-60/55-25 – 3 DL @80-60/55-25 * 1 Rope Climb ascent – 3 Ring Dips * 6 Reverse Lunges
A. Gymn. + 2rds.: • 1’/1′ side plank • 40m front rack carry @double medium KB • 40″ superman hold B. Weightlifting ☆ 6×1 Complex @80% of P.Clean max / No TNG! • 2 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time • 18-15-12-9-6-3 Wallballs @increasing weight (8/9/10/12/15)…
1)5′ amrap * 30″ easy row * 12 KB deadlift * 7 butterfly sit up * 7 ring row 2)BSQ 4×2, same w., 2′ rest 3)”The seven”: 7 rds ft * 7 hspu * 7 thruster@ 25/40 kg * 7 K2E * 7 deadlift@35/60 kg * 7 burpee * 7 russian swing@16/24 kg * 7…
A. Gymn. + 2 rds.: • 16 alt. see – saw KB presses • 8/8 windmill @KB • 15 air squats Then, barbell warm- up together. B. Weightlifting ☆ Let’s see your max in 12′ • Power Clean & Jerk C. For Time ☆ ‘Grace’ / TC: 5′ • 30 C&J @61/43 50/35 D. Acc….
A. Warm-up: 20 Opposite arm/leg raises in Tiger pos. 30s. Hollow hold 10 Tempo Air squats [3131] 30 Jumping Jack x 3-4 sets B. 4 rounds for time: 50 Air squat 40 Sit-up 30 Burpee 20 Hand release push-ups *Rest 3:00 btw. rounds C. EMOM 10’ Odd: 45s. Superman hold Even: 15/15s. Single-arm…
1)Warm up : gymn+ exercises in pairs /10’/ 2)For time Part A: dumbbell DT: 5 rds @you choose the weight; medium * 12 deadlift * 9 hang clean * 6 stoh 2′ rest Part B: for time * 40 abmat sit up * 30 cal row * 20 wall balls * 10 wall climb 3)Tabata…
