A: activation – 2 sets
1′ cardio
10 snow angel
10 scap push up to downdog
10 russian babymaker
30″ plank
B: 2 rds for time – TC: 31′
20 Hrpu
30 Air squat
20 Pull up / ring row
30 Pendlay row @dual kb
20 Yoga push up
30 Empty barbell thruster
20 Abmat sit up
30 Shoulder press @2×15/7,5 kg
20 T2B
30 Empty barbell back thruster
20 Row (cal)
C: 3 sets
15 plank triceps extension
15 bb biceps curl
A: smr, gymnastic, mobility B:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up C:partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 10 bench press Rx:80/55 Open: 50/30 500m run / 600 m run D: 3rds 10 windshield wiper 10/10 kb side band E: Streching
1. Warmup for 23.3 2. 23.3 3. 3 rds. – 2 min bike/ ski/ jogging/ row – 20 empty barbell OHS – 20 vups – 30″ plank
Warm up: Gymn+full body mobility A: 3light rds 3/3 one leg get up jhonnie 6/6 one arm swing w. kb easy 9/9 push press w. db easy B: For Time Team of 2 4 rds 300m row partner plank hold 20 syncro sit up 4 rds 250 m row partner oh hold w kb 15 syncro…
Warm up: 3 sets: 30” HS hold 14 Bird Dog 20 Shoulder taps in plank 10 light Kb am swing 10 cossack squat Then: 8 min practice Hswlk B:8 min Find your 3 rm hang sq clean( open: easy-medium power clean technik) C: Metcon 3-4 Rounds for Time 400 meter Run / 500 m row…
Wu: 3 Rounds 10 cal row 10 scap pull ups 6 barbell snatch (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitions Snatch: 5 sets 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch 60-65-70-75-75+% Wod: 4 rds 400 m row 10 burpee over rower 10/10 kb one…
1. 2 sets – 7.5m KB bottom up carry – 5/5 dead bug KB pull overs – 5/5 RDL + knee drive 2. Clean Complex / 4 sets @75% / E1’30” for 6′ – 4 clean lift off + 2 power cleans 3. ‘Honey Badger’ – 5 rounds for time – TC: 22′ – 50…
