1)2 sets as WU
* 12 snow angel
* 10 empty BB good morning
* 20″ HS hold
* 20″ plank
2)9′ EMOM
Min 1- 30″ paralette L-sit hold
Min 2- 20″/20″ side plank hold, 1x KB in overhead hold
Min 3- 6/6 half kneeling press@ KB
3)10′ OTM
Odd: 3 push press@medium w.
Even: 12 double KB heavy deadlift
4)12′ amrap
* 12 pull ups
* 12 wall balls
* 12 heavy russian swings
* 20 empty BB push press
1)5′ amrap * 8/8 sh taps in tiger crawl pos. * 8 BB thruster * 6/6 crab n’ reach * 20″ wall sit hold 2)10′ OTM odd: 3 FSQ@medium weight (~65-70 %) even: 10 double KB floor press 3)For time – 5-10-15-20 HR push up – 10-20-30- 40 air squat – 15-20-25-30 weighted sit up@6/9 kg ball 4)3 sets…
A) gymn B) AMRAP 30′ (easy pace!) – 50 simple unders – 10 down-ups – 250/200m row – 10 box step ups – 10 sit-ups – 10 shoulder taps in handstand ( 20 in push-up pos. ) – 10 walking lunges – 30″ hanging on the rope ! with your best J-hook ! C) long streching, what…
A. Warm-up, Mobility Together B. For Time: TC’: 20′ • 10 burpee box get overs @100/120 cm • 15 Clean&Jerks @45/30 • 10 BBGO • 15 C&J @50/35 • 10 BBGO • 10 C&J @55/40 • 20 Pistols • 10 C&J @60/45 • 20 Pistols • 5 C&J @65/50 • 20 Pistols • 5 C&J…
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
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 1 rope climb 10 thruster 30/25 (rx 40/30)…
A. Warm-up: EMOM 10’ Odd: 10 Tuck Jump or 10 Alt. Chair step-ups Even: 45s. Bottom of Squat pos. hold B. Partner work “I go, you go” or If you are alone rest 1:1 btw. sets 3 Rounds for time: 15 Thruster with “Ásványvíz” 2×1.5/2 Liter 15 Tuck-ups x 3 sets (full…
