1. 2 sets
– 5/5 banded RDL
– 10 good mornings @bb
– 20″ hollow hold
2. „Chaos” Amrap 7′
– 10 Thrusters @43/30
– 10 Bar facing burpees
3. Deadlift / EMOM 5′
– 1 rep @85%
4. For Time / TC:5′
– 100 WB @9/6
5. Acc. Work / 3 sets
– 20 alt. glute bridge marches
– 12 hamstring curls on row
– 8 barbell skull crushers
1. 3 sets – 10 alt. reverse lunges – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Push Press + Dip EMOM 4′ – 2 push presses @80%+ Rest 1′ EMOM 4′ – 4 jerk dip @105% Rest and Squat prep 5′ EMOM 5′ – 3 front squats…
A: 8-10min smr+gymn B:3 light rds -5 hrburpee -5/5 one leg get up jhonnie open 10 get up jhonnie -5 thruster w. Band (green, purple or grey) -5 wall climb B:3 set max reps weighted push up 2 min rest btw set C: „Kelly” 5 rds 400m run / 500 m row 30 box jump…
WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A.Practice 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B.Wod AMRAP 30’…
A. Warm-up: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
1. 2 sets – 10/10 90/90 hip mob. – 10 ‘PVC’ throught – 10 Prone snow angels – 10 Tempo cossack squats @3″ down 2. Rowing/ 10 rds. – 15″ max effort !!! – 45″ easy 3. Gymnastics Cond. / 5 sets – 15/12 cals assault bike – 8 deficit /banded/ push-ups – 15/12 cals…
A. Warm-up: 50/100 Du/Single-unders 10 get up jhonnie 25 Air squat 30 s plank to push up x 3 rounds B. Practice 8 min (bar-ring mu, du, hswlk…) C:Tempo Strict push-press 5x 5 reps Rest 30-60s between sets Tempo: 3333 You can choose workout: D. Metcon: Every 3’x 5 rounds=15 min 9 Burpee Roll…
