Wu: 2 rds
10 bird dog
6 hindu push up
10 wall squat
6 reverse burpee
30 sec pwc circle
A: Emom 12
– 6-10 sc2b
– 10-15 deficit s. hspu/ hspu/box hspu/pike push up
– 20-40 hamstring curls w.band
B: Snatch + Ohs climbing 8 min
C:Juice
4 rds
3 snatch 40-70/25-50
6 bb facing burpee
12 cal row
D: 3-4 rds
10 bb bench row
10 bb bench press
10 dumbell bench row
10 dumbell bench press
1. Warm-up + 2 sets * 6 scorpions * 8 front squats @barbell * 6 strict presses @bb * 5 down- ups 2. EMOM 10′ – 6 T2B + max reps target burpee 3. E2′ for 10′ * 5 floor presses @db * 10/12 dips on box 4. 4 rounds for time * 100 single-…
A: 3 rds 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats B:Practice 10 min -hspu, hswlk, muscle up C: Shoulder press 10-8-6-4-2 climbing weight rx-open: barbell basic: double kettlebell D:Wod 3×4 min Amrap 30 du, 70 su 6 devil jerk 12 cal row 1 min rest…
Week 3: day 20-21 wu: 2 rds 8/8 scorpio 1 min mountain climber 8/8 suitcase kb dl 1 min jumping jack 8/8 bird dog tiger pos. 1 min cardio A: Nyam Nyam For time 25-20-15-10-5 wall ball 9/6 5-10-15-20-25 knee to elbow 2 rest 25-20-15-10-5 Am swing 16-24/8-16 5-10-15-20-25 v-ups 2…
Warm up:In 10 min: partner warm up, funny things, partner carry, etc…….. what the coach want. 😉 A)Back squat (~10-15 min total) 5-5-3-3-1-1 reps for time Increase weight in every round, start with easier, and go heavy 1 RM or New PR at the end! 🙂 B wod 5 rounds for time: (TC: 30′) –…
1. Warm-up for Squat Clean and hip mob. 2. Clean Complex / 1’30” X5 1.- 2. 1+2 @80% 3.- 4. 1+1 @85% 5. 1+1 @87+% 3. 5 rounds for time/ TC: 20′ – 30 air squats – 20 alt. DB snatches @22.5/15 – 10 box step ups @22.5/15 4. Acc. Work – 100 hip…
A. Warm-up: 5’ Gym. + 60s. Shuttle Run (15m) 30s. Rest x 3 sets with increasing volumen! B. EMOM 10’ 5 Strict HSPU + 5 Strict C2B pull-ups Open: 7 Push-ups + 7 Double KB sumo DL high pull C. Metcon 45 Clean & Jerk @ 30/45kg 45 T2B (open: K2E) 45 Thruster…
