A) gymn + amrap 6′
6 alt. scorpions
6/6 1 legged RDL @easy KB
12 hanging knee raises
6m bear crawl
B) 100 empty bar thrusters
* every break: +5 reps thrusters
(U can ‘rest’ only OH pos.)
C) E30″ for 15′ – 10 sets
1) 1-2 rope climb asc. (rx:legless)
2) 6 ring dips (open:banded)
3) 10 abmat sit ups
D) 3 sets:
20m R / 20m L 1 handed farmer carry @32-28/20-16
20 banded triceps extensions
40″ plank
Week 2 Wu.: 6’ Amrap 10 Alt. Lunge with Thoracic Rotation 30” High plank Alt. leg raises 10 Crab reach 6 Superman A.: Emom 9’ 30” work – 30” rest Min.1: Max Air Squat Min.2: Max Strict Knee to Elbow Min. 3:Max Abmat Sit-up B.: You go I go 3×7’…
1. Activation / Half Tabata 20″ work/ 10″ rest a. Reverse lunges @just barbell b. V- ups 2. Gymnastics / E1’30” for 7’30” * 12 Weighted sit- ups * 3-5 Strict HSPU * 3-5 Strict ring pullups 3. Split jerk from ground / For time / TC: 8 min 2 @85% 4 @80% 6 @75% 8…
SMR & GYMNASTIC & MOBILITY A: 3 set 3x run back down the hall 12 lateral box step over 1 left and right hand circle the box in pike push position 10 windshield wiper rx: bar sc/ct: floor B: „Kotsog Turk 4.0” 100 russian swing 90 V-ups 80 Am swing 70 Jump squat…
Week 3 Wu.: 6’ Amrap 10 Scapular Pull-Ups 15”/side Single arm High Plank 10 crab Bridge 12 Alt. superman A.: Emom 9’ 45” work – 15” rest Max Alt. R. Lunges Max MC Max Cross crunches B.: FT 3 rds 1 Rope Climb 6/side KB Hang clean 16/12 kg 12/18/24 Abmat sit…
WARM-UP A. AMRAP 6’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 DOWN-UPS 5 STIFF LEGGED RDL @BB 5 HPC+J @BB B. AMRAP 4’ 3 DL @INC W TO 70% 5 PULL-UPS STRENGTH DEADLIFT_E90” 6X2 @85% WOD_FT_TC:13’ 21-15-9 CLEAN & JERK @50/35 PULL-UPS WB SIT-UPS @9/6 (B: BB @35/20, RING ROW,…
CROSS SMR + General warm-up + Mobility A. 2 sets 1′ easy cardio machine 15 scapula pull-up 10/ 10 bent over snow angel @ 1,25kg plate ( https://www.youtube.com/watch?v=dvQ8NqHvkyA ) B. Gymnastics Strength Strict Pull-up / Banded strict pull-up / Box assisted pull-up / Ring row Amrap – 1 ( stop right before you feel like failing…
