1. SMR + 2 rounds
* 40m Bear walk
* 16 Dead bugs
* 40m Tiger walk
* 16 Alt. superman
2. Conditioning
Buy- in: 1200m Run
AMRAP 20′
* 10 Target burpees
* 12 Abmat sit-ups
* 10 HRPU
* 12 Box step overs @ball – bear hug
Cash- out: 1200m Row
3. Stretching
A. 1. Activation / 2 rds. * 8/8 1-leg RDL * 14 Deadbugs * 6/6 Lateral box step ups 2. Deadlift / Every 1’20” for 9’20” * 2×5 @67% * 2×3 @75% * 3×1 @77% 3. Bench Press / Every 1’20” for 9’20” * 2×5 @67% * 2×3 @73% * 3×1 @77% 4. Cond. /…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10/10 m tiger walk, back tiger walk 3/3 Turkish get up easy kb 30-45 sec hs hold rx: free sc/ct: at the wall B: 8 min hswlk practice in pair rx: max meter sc/ct: with a stick C: 5 rds tc 10 min 8 Bsq…
A. 3 sets: 10 Banded good morning 8 Push-ups 20″ superman hold B. Lifting – Deadlift , Floor Press ~ Dead Stop Deadlift * 4 x 4 @ increasing weight , rest 90″ btw. sets ~ Floor Press @ Double DB or KB * 4 x 8 , rest 60″ btw. sets …
SMR + A. Warm-up: Amrap 6′ @ easy pace 8 Down-ups 8/8 cossack squats 20″ plank hold B. For time: 3 rounds of: 12 alt. Box step-up @ single DB ( women: max 15kg , men: max 22,5kg) 12 alt. DB snatch @ same weight 12 Wall Ball 12 Push-ups / Kneeling push-ups Then; 2 rounds of: 18…
Happy 28th Birthday to one of our coaches, Alex 🙂 1. Act. 2 rds: * 28 Air squats * 28 Alt. shoulder taps * 28 Russian twists @without weight 2. Gymnastics Every 2′ for 6 rounds * 10 unbroken strict presses * 6 Bar Muscle- ups * Remainder of time Rope climbs 3. Push Press…
WARM-UP AMRAP 8’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 BURPEE PULL-UPS 5 STIFF LEGGED RDL @BB 5 HPC+J @BB STRENGTH_TC:22’ FIND YOUR DEADLIFT MAX CONDITION IN 10′ E2MOM @BB 50/35 5X DT 12 DEADLIFTS + 9 HANG POWER CLEANS + 6 PUSH JERKS ACC_3RFQ 10M BACK RACK LUNGES…
