A) gymn + amrap 5′
– 10 90/90
– 8 kang squats
– 6 walk out w/ toe touches
– 4 V-ups w/ slow ecc.
– 20″ alt superman
B) 4 sets of :
– 12 push-ups (Rx: weighted)
– 12 heavy goblet squat @45-40/22,5-17,5 DB
– 10 pendlay rows @60/40
– 10 TRX hamstring curls
C) 21 – 15 – 9
Hang Clusters @40/30
*50 DUBS after every set
D) 3 sets of :
– 20″/20″ Star Side Plank
– 1′ Plank (legs on the rower)
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists @10/5 Plates B) E90″ for 9′ 7 pendlay row w/60/40kg + 11 lat. pull down C) For time : – 800m Run – 40 Thrusters w/42/30kg – 400m Run – 20 Thrusters – 200m…
A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy! 20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets B. 3 Rounds for time: 10 Clean & Jerk @ 60/40kg 10 High Box jump @ 80/60cm Rest 5:00 C. 3 Rounds for time: 10 Bar MU’s…
Wu: gymn+ elbow mob A:2 light rds 20 dead bug 15 frog bridge 10 barbell side back squat deep position 5 kang sq B:E3min x5 -8 bsq +2,5 % previous week -6-8 sctb + 1-5 kg C: 3 rds 20 alt devil press 30 cal row 20 wall ball D: Acc. 50 barbell biceps 50 barbell…
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…
Wu: Gymn + shoulder mob A:Amrap 6′ 6 down up 6 cossack sq 12 hrpu 12 jump lunges B: Military press with KB 5×5/5 climbing heavy C:For Time 30 Back Squat 40/25 (rx 60/40) 30 push up 20 front squat 20 ring push up (rx ring dip) 10 wall climb 20 thruster 30/20 (rx 50-60/35-40)…
1)Warm up games; hip + shoulder/wrist mob.; barbell warm up 2)Clean andj jerk 3×2, same weight 3)21-15-9 reps of – T2B – HR push up 3′ rest, then 21-15-9 reps of – pistol squat – dumbbell alternating snatch@10/17.5 kg 21-15-9 reps of – cal row – GTOH@30/45 kg barbell
