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
– 8 GTOH
– 16 Russian Twist
@15/10
C) 3 sets of :
– 15 face pull
– 30m single arm farmer carry @24/16
A. Gymn. + 3rds.: • 10m KB death march • 20 bent hollow hold • 10 cuban presses B. Deadlift ☆ Let’s see your daily max in 12′ C. Metcon ☆ 5 Rds. For time: • 10 Power Cleans @60/45 • 10m walking lunges @db heavy dumbbell / farmer hold • 12 kipping HSPU’s
Mobility: General Activation: 2 RDS …
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)…
Wu: gymn+shoulder mobility A: 3 rds 5 get up jhonnie 5 imchworm 5 wall climb B: 4 rds 10/10 dumbell rows climbing heavy 20 heavy swing C:3 rds 4 rope climb 75 du/125 simple 25 push press 30/20kg D: streching
A) gymn B) AMRAP 30′ (with a Partner) Buy In: 1500 meter Partner Row (750m change) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…
A. Gymn. + 3 Rds.: • 40″/40″ side plank • 10 hamstring curls @trx/ring/fitball • 15 banded pull- aparts B. Weightlifting ☆ 5x Snatch Complex • 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch ☆ Tempo Back Squat • 4×7 @60% 3-1-x-x C. EMOM 16′ • 1. 15/12 cals…
