1)6′ amrap
* 7/7 bird dog
* 7/7 side plank rotation
* 7/7 single leg hip thrust
* 20″ wall sit
* 7 BB press
* 30″ high knee run
2)Lifting: Rack jerk (split or push jerk)
4×2, climbing, 90″ rest btw sets
3)Strict HSPU 6x 2-5 reps
30″-1′ rest btw sets
Rx: deficit Open: strict/ kipping/ suficit /pike push up…
4)3 rds for time
* 3 wall climb
* 12 back racked lunge steps@ 35/50 kg
* 15 heavy STOH @35/50 kg
* 25 cal row
A. Gymn. + 2rds.: • 1’/1′ side plank • 40m front rack carry @double medium KB • 40″ superman hold B. Weightlifting ☆ 6×1 Complex @80% of P.Clean max / No TNG! • 2 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time • 18-15-12-9-6-3 Wallballs @increasing weight (8/9/10/12/15)…
1)2 sets * 6/6 single leg hip thrust * 6/6 shoulder taps in HS hold/ wall (Open: HS hold or push up sh taps) * 10 BB deadlift * 10 air squat 2)Squat clean 8′ EMOM x 1 rep @ ~80-85 % 3)8′ OTM Odd: 10 m HS walk (Open: 3 wall climb) Even: 5/5 split squat@2x…
A) gymn + amrap 5′ (easy) – 15″ walkout – 15″ scorpion – 15″ toe touch – 15″ alt V-up C) Partner Workout with a runnning clock… 0:00 – 18′ AMRAP 18′ /IGYG/ – 5 power cleans @50/35 – 7 KBS @24/16 – 3 rope climb asc. – 7 t2b – 5 STOH @50/35 18:00 –…
Wu: Gymn + pvc mob A: 2 rds 2 min frog position 20 plank to push up 5 hindu push up 20 dead bug B:10 min Power snatch&ohs technik practice C: E2mom x10 10 invertalt ring row 10 push up (rx push up jump to plates 5/10/15/20 kg) D:3 rds 30 m kb carry left arm front rack 30 good…
A: 3rds 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold B: AMRAP 8’ 2 Lunge step 2 Burpee 2 Alt V-ups 2 alt biceps curls w.ásványvíz 4-4-4-4-6-6-6-6-8-8-8-8….etc 2 min rest Then….. For Time 3 rds 100 mountain climber 100 jumping jack 100 bicycle abs 100 push press w. double ásványvíz C:…
A: 3 sets 20 alt shoulder taps in push-up pos. 15 Plate hops 10 Hollow rock 8 down-ups B: 20 rounds for time of: 1 Wall Climb 4 Tuck Jumps 8 russian swing C: 3 sets: 10/10 suitcase Deadlift 15 Arch Rock
