1. AMRAP 8′ – very easy pace!!
– 100m jogging
– 10 inchworms push-ups
– 15 banded lat. pulldowns
2. 4 rounds for time
– 500m row
– 21 empty bar thrusters
– 12 C2B or jumping C2B
3. Gymnastics I. / 5 sets
– 30″ hard effort ski
rest 30″
– 30″ hard effort row
rest 30″
– 20m HSW or 40m Bear walks
4. II. / 5 sets
– 10 moderate tempo down- ups
rest 30″
– 3/5 RMU / scaled RMU
rest 30″
– 3/5 BMU / Jumping BMU
5. Acc. Work / 3 sets
– 15 reverse hypers
WU:Gymn + Mob 3 rounds: – 20 Banded GM – 5 Scapula pull ups + 5 Ring row – 10 Down-ups A: Emom 10’ – 16-20 alt. du kb Z press – 12-16 alt. Pistol Rx:+ weight B: Pertner workout 100 cal row 8 rds 20 du kb swing 10 du kb lunges…
A: activation – 2 sets 1′ cardio 10 shinbox switch 8 kang squat 5/5 shinbox heel touch + 2 sets 10 rev nordic curl / banded rev nordic curl 8/8 single leg RDL @16/8 kg 5 tall kneeling muscle snatch @empty bb B: snatch complex – EMOM 10′ 1 hang power snatch below knee (pause 1…
WU: 5′ gymnastic, then… 3 slow rounds: 8 Snow angel 4/4 Cossack squat 8 Lying shoulder dislocation with pipe 8 OHS with pipe A. E90” – 5sets Rx: 3 Power snatch @70% Open: 3 Power Snatch – practice B. E2′ – 5 sets Rx:5 Back squat @75% 1RM Open: 6-8 Back squat – medium weight C. AMRAP 8′…
1. 3 sets – 2 min cardio – 10/10 seated band pulls – 10 hollow body rocks – 20 fast lat. pull- downs – 10 air squats + 20″ squat hold 2. E2′ for 10′ – 10 unbroken banded strict pull-ups – 10 parallette push- ups 3. AMRAP 18′ – 16 WB – 12/15 Cals Row…
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A. E90″ – 5 sets 5 TnG Power Clean @60% (Open: 3-5 reps – medium weight) B. EMOM 8′ – 5 double KB russian swing 2×12/20 (Open: 2×8/12-16) – 5 Thruster 2×12/20 (Open: 2×8/12-16) C. Metcon 21-15-9 reps…
Warm up: gymn+hamstring and shoulder mobility A: 3 light rds 5 wall climb 10 squat rock 10-10 bulletproof shoulders 5 get up jhonnie B: BB warm up Amrap5′ 1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4 then 10 min Find your heavy complex 1 cluster + 1 thruster + 3 front squat C: Metcon…
