A. Warm-up:
20m Bear walk or 20 bear step
15/15 Single-Leg Glute bridge
30s. Hollow hold
x 2 sets
B. EMOM 10’
Odd: 20 Shoulder taps in Handstand pos. (Scaled – push-up pos.)
Even: 30s. Squat pos. Hold (active)
C. 12 Rounds for time:
15/12 Push-ups
30 Alt. Reverse lunges steps (weighted if it possible)
D. Bent over row
4×25 reps @ use plate or backpack or …
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) Burpee box jump over 60/50 D:4x 30 sec L pull hold + 5 sttb E:streching
Wu: gymn + ankle & elbow mob A: 3 rds 12 lateral box step 30 m bear walk 12 cal skierg B:10 min Split jerk technic / practice C: For time 30 hang clean and jerk 30/20 (rx 40/30)2 30 lateral burpee 30 hang snatch 30/20 ( rx 40/30) -15 wall climb /hspu (rx strict hspu)…
A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 9′ 8-7-6-5-4-3 strict pull-ups (! Rx: increasing Weight; Open: decreasing band !) C) 3 RFT: (medrate, consistent pace) – 400m Run – 20 KBS @32-24/24-16 – 10 box jumps @75/60cm…
1)6′ amrap * 5 inchworm *10 glute bridge * 5 burpee * 5 BB deadlift + 5 muscle clean + 5 press * 20″/20″ side plank 2)Lifting: 1 hang power clean + 1 power clean E90″ x 5 rds 3)Seated good morning (on box) 4×10, same w. 4)Buy in 1000 m row, then 3 rds *…
A. Warm-up: Amrap 6′ 5 Inchworms 8/8 slow cossack squats 2 wall climbs 15″ active hang from bar B. Strength / Lifting: EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! 1 Snatch Pull + 1 Squat Snatch ( not TNG) C. WOD For time: Tc:…
A: 2 rds 30 shoulder taps in push up position 30 knee to elbow 30 hip thrust B: „CONFUCIO” 3 rds 100 jumping jack 25 burpees 50 sit up 100 jumping jacks 25 burpees 50 leg raises C: Streching
