A) gymn + 2 sets of :
– 14 alt. single leg hip thrusts
– 14 deadbugs
– 14 toe touches in push up pos.
– 14 jumping squats
B) E2’30” for 15′
1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Push Jerk (3″ pause at receiving position) @75% of 1RM
C) EMOM 18′
1) 12 T2B + 4 BJO @60/50
2) 12 STOH @22/15DB + 4 BJO
3) 12 OHS @22/15DB + 4 BJO
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists B) MAX REPETITION Strict HSPU ! (max 3 attemps) C) For time : – 600m run – 30 Fsq @30/20 – 400m run – 20 Fsq @50/35 – 200m Run – 10 Fsq @70/50 …
1)3 sets for warm up – 20″ hollow hold – 20″/20″ bottom up KB carry – 1′ easy row 2)Kipping pull up, bar MU practice in 6-8′ 3)3 sets – 10/10 paralette one arm dumbbell row – 10 double dumbbell bench press 4)For time – 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit…
Wu: gymn+ games A: AMRAP 40′ 50=25/25 one leg double under (open simple) 40 cal cardio machine 30 alternating dumbell snatch 22,5/15kg 20 pull up 10 back squat 40/25 climbing every rds 5 strict toes to bar B: streching
A) gymn + game B) Whole Class Syncron Workout 🙂 ( all movement must be syncronized! ) AMRAP 8′ – 12 reverse lunges – 12 sit-ups – 12 push-ups / Rest 2′ / AMRAP 8′ – 10 air squats – 10 down-ups – 10 V-ups / Rest 2′ / AMRAP 8′ – 8 Thrusters –…
Mobility: Ankles+Hips Activation: 2 RDS – 2 Lenghts Burpee-Broad Jumps – 10 Scapula Push-ups – 60″ Rowing A. For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…
1)2 sets *6/6 half kneeling press * 12 scapula push up *6/6 easy KB hang clean * 6/6 dead bug 2)Strength 5 sets, climbing weight: 1 strict press + 2 push press 90″ rests 3)21-15-9 reps for time * hang clean@35/50 kg *ring dip / push up * btw sets 50 DU /100 SU 4)Strict T2B 3×10
