1)5′ amrap
* 10 scapula pull up
* 7/7 single leg hip thrust
* 5 BB deadlift + 5 BB FSQ
* 12 m bear crawl
2)Lifting: 1 hang squat clean + 1 squat clean
E90″ x 1 complex x 5 rds
3)Double KB front squat (front rack!)
4x 10, same w. @heavy
1′ rest
4)3 sets, 90″ rest btw sets
* 2-5 strict pull ups
* 8-12 inverted row
5)8′ amrap
* 12 medball squat clean@6/9 kg
* 10/12 push ups
* 10 kipping pull ups
A. Warm-up: 50 Jumping jack 10 Reverse snow angel + 30s. Plank 10/10 KB snatch (hang) @ 8-12kg 15 Goblet Squats x 2-3 sets B. EMOM 5’ 10 Overhead Squats @ Empty BB C. Every 5’ x 3 sets 60 Double-unders / 100 Single-unders 10 Squat snatch 40/25kg 30 Double-unders / 50 Single-unders …
A) gymn + 100 SU’s + E30″ (inc. 0:00) : 1 down up B) 5k Row in pairs / be fast 😉 / C) Amrap 10′ /u go, i go/ Partner A : 7 WB Partner B : 1 rope climb ascent A : 7 abmat sit-ups B : 7 KBS A : 10 walking…
A. Warm-up: Amrap 6′ 5 Inchworms 8/8 slow cossack squats 2 wall climbs 15″ active hang from bar B. Strength / Lifting: EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! 1 Snatch Pull + 1 Squat Snatch ( not TNG) C. WOD For time: Tc:…
A. Gymn. +3 Rds.: • 10 scapula pull- ups • 10 cossack squats • 10 down- ups B. 10′ Practice • Ring / Bar Muscle- up C. 5 Rds. For time / TC: 20′ • 5 BMU’s / @ band / jumping BMU • 20/15 cals row • 15 wallballs D. Cool down
A. Warm-up: Gymn + 3 sets of: 60s. Cardio machine 15 Ring Row 10/10 KB Strict press 30s Hollow hold B. 5 Rounds for time: 3 Wall climb 6 Burpee 9 Double KB Hang power clean @ 2×20/12kg 12 Toes To bar Tc: 15’ C. Barbell Strict press (from ground) 4×10 reps @…
1)6′ AMRAP – 8 inchworm – 3/3 TGU from press to lunge – 30″ wall sit hold, arms overhead 2)Handstand hold, walk progression, strength 3 sets for quality – around the box -1/1 round – 30″ HS hold facing the wall – 10 abwheel 3)OTM 10′ Odd: Back squat x 5 Even: kneeling double kettlebell press x…
