Mobility: Ankles+Hips
Activation: 2RDS
8/8 Single Leg RDL
10 Upper Body Supermans
10/10 Monster Walking
1/1 Lenghts Waiter’s Carry (WB)
A. Back Squats
5×8 @ 65%, 2′ Rest
B. 12′ AMRAP
8 Ring Dips
10 Wallballs @9/6
12 Sit-Ups
DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PULL-DOWN
WALLBALL: RX: @9/6 / OPEN: @9/6 / BEGINNER: @6/4
A. Intensive SMR for at least 8-10 min. B. 2 Rds.: • 2′ cardio machine • 50″ plank • 10 scapula push-ups C. AMRAP 30′ • 13 burpee box jump overs • 13 C2B’s / Pull-ups / Ring rows • 26 air squats • 400m Run D. Stretching Together
A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…
1)Animals warm up 2)TGU 3×2/2 3)HS walk Open: practice Rx: obstacle 4)Team of 3, every person in 1 station, then change AMRAP 5′, Rest 2′ 15/15 lunge steps, 1x KB on overhead 8 wall climb Time Remaining: Max Calorie Row AMRAP 5′, Rest 2′ 15 OHS @30/45 kg 15 lateral burpee Time Remaining: Max Calorie Bike AMRAP 5′, Rest…
1)5′ amrap 12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 hang squat clean+ 1 tng squat clean Climbing weight, up to 80-85 % of hang sq clean 3)Deadlift 4×3@ ~75-80 % 2′ rest btw sets 4)12′ EMOM Min 1- 12-15 medball squat…
1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…
A) gymn + games B) AMRAP 20′ 8 Man Makers @you choose the weight 20 Jumping Jacks 8 V-ups 20 High Knee Run 8 Sit-ups 20 Mountain Climbers 8 dual DB Cleans 20 Butt Kickers 8 Floor Presses 20 Jumping Lunges C) 8 sets of: 20″/20″ side plank with hip ups
