1)Warm up with animals
2)3 sets, 1′ rest btw sets
* 1/1 TGU@ KB
* 5/5 windmill@ KB
* 8 strict HSPU (Open: kipping)
* 10 goblet squat@ heavy KB
3)15′ amrap
*15 Box Jump Overs
*6 pull ups + 6 Chest To Bar Pull-Ups (12 pull ups, 15 ring rows)
* 9 Double Dumbbell Power Cleans @medium w.
* 7 cal Ski/Bike/Row
4)Bent over row 4×10, same w.
5)Hollow rock tabata
A. Gymn. + Scapula activation B. 3 attempt: / 2′ – 3′ rest btw sets • Max reps strict pull- ups /wide grip/ C. Core Strenght / 3 sets • 30″ plank • 20 reverse crunches • 10 tempo v-ups / 2″ accentric D. Alex’s Birthday Workout: Happy 27th Birthday For Time: ☆ 200m pinch…
1)5′ amrap * 30″ easy row * 12 KB deadlift * 7 butterfly sit up * 7 ring row 2)BSQ 4×2, same w., 2′ rest 3)”The seven”: 7 rds ft * 7 hspu * 7 thruster@ 25/40 kg * 7 K2E * 7 deadlift@35/60 kg * 7 burpee * 7 russian swing@16/24 kg * 7…
Warm up: A: Amrap 6′ 8/8 one leg hip thrust 8 snow angel 30′ sec squat position hold B: For Time 30 rds 2 get up jhonnie ( reverse burpee ) 4 push up 6 skeater jump 8 alt V ups C: 10-20 min Streching
Warm up:Gymn A: accumulate 8 mins plank Every break: chair inverted row 1 break :20 chair inverted row 2 break : 40 chair inverted row 3 break : 60 inverted row B: Emom 30’ Odd : 20sec/20 sec stick chop Even: 30-28-26-24-22-20-18-16-14-12-10-8-6-4-2 Object ground to overhead C: Unbroken 60 bird dog 2 sec pause bottom
1)5′ amrap * 8 OHS facing the wall * 6 BB sn deadlift + 6 sn high pull * 10 m bear crawl * 20 jumping jack 2)Lifting From 0:00 to 08:00 1 RM Power snatch (Open: 4x 3 same weight) From 08:00 to 14:00 /E2’MOM) BSQ x 3 reps@ 80-85 % 3)For time, TC: 12′ …
A) gymn + dodgeball B) Work in trios 🙂 Perform 3 x 400m : A member : lunge B member : sled drag @50/35 C member : walk (2 burpees every time partner switch during the wod)
