A) gymn + 2 sets of :
– 2/2 TGU
– 8 cossack squat
– 8 ring rows
– 20 jumping jacks
B) MAX REPETITION Strict Pull-up ! (max 3 attemps)
C) 5 sets of:
– 8 zercher squat, inc.
– 10/10 single leg hip thrusts (2″ pause at top)
D) 30 Burpee & SB Over The Box for time
@55/35kg ,120/100cm
E) 3 sets of:
– 10/10 side plank rotation
– 20 straight body ceiling reaching crunches
1)3 sets * 10/10 m monster walk * 10 good morning/band * 5 get up johnny * 20″/20″ side plank rotation 2)For time Buy in: 500 m row * 12 power snatch@25/30 kg * 12 bar facing burpee * 12 squat clean@30/40 kg * 24 wall ball * 12 push jerk @ 35/45 kg *…
Mobility: Ankles+Hips Activation: 3 RDS …
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…
A. Warm-up: 10 Inchworm 10/10 Suitcase Deadlift @ 12-16kg KB 10 Goblet squats @ 12-16kg KB 10 Empty BB muscle clean x 2 sets B. Squat clean + Hang squat clean @ increasing weight x 5-7 sets C. Deadlift 5×3 reps @ 70% of 1RM D. For time: You can choose: 75…
A) gymn + amrap 5′ (easy) – 15″ walkout – 15″ scorpion – 15″ toe touch – 15″ alt V-up C) Partner Workout with a runnning clock… 0:00 – 18′ AMRAP 18′ /IGYG/ – 5 power cleans @50/35 – 7 KBS @24/16 – 3 rope climb asc. – 7 t2b – 5 STOH @50/35 18:00 –…
A) gymn + 2′ easy Row/Ski/Bike + 2 sets of : – 6 hip flow – 12 toe touches in push up pos. – 36 Butt Kickers B) AMRAP 30′ – 5 walk-outs – 10 ring rows – 20 floor presses w/15/10 plates – 30 air squats – 40″ max effort Row – 300m Run…
