1)6′ amrap
* 12 m tiger crawl
* 20 jumping jack
* 6/6 goblet lunge steps@KB
* 10 down up
* 6 m spider, 6 m crab walk
2)Squat Clean + Jerk E90″ x 1 rep x 6 sets
3)FSQ 3×3, same w.
90″ rest
4)4 rft
* 3 rope climb
* 10 OHS @25/40 kg
* 10 bar facing burpee
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. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ 1RM D. Deadlift 6×2 reps @ 75% of 1RM …
1)3 sets – 12 m spider man walk, 12 m crab walk – 6/6 cossack squat – 10 barbell good morning – 20″ HS hold/wall 2)Back squat 2×3@80-85 %, 1×2@heavier, daily max, when if its very good 3)20′ EMOM Min 1- 10-12 m HS walk/ 2-4 wall climb Min 2- 15-20 box jump Min 3- 10-15…
A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time – 5 Rds.: • 9…
Mobility: Shoulders+Hips Activation: 2RDS …
Mobility: General Activation: 2 RDS …
