1. General wam- up + Prayer stretch + 2 rds.
A.
* 4/4 1-leg Hip Thrusts
* 4 Muscle Snatches
* 4 Snatch Grip Strict Presses
* 4 Box Jumps @40/50
B.
* 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight
2. For Time
* 15 Squat Snatches @70%
3. For Time 10 rounds
* 200m Run
* 1 Legless Rope Climb / Rope Climb
4. Acc. Work / 3 sets
* 10 Ring Rows
* 10 Lat. Pull- downs
* 10 Upright Rows @db DB
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
A1) amrap 6′ – 6 scorpions – 6 sn grip sh press btn & ohs – 6 cossack squat A2)8-10 min practice (hswlk,kipping-butterfly pull up) B) E2′ for 12′ – 6 sets , climbing 8 hang squat snatch C) 80 banded! strict pullups (!!for everybody!!) Every break : 5 ring rows TC:8′ D) EMOM 15′ –…
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…
A: 8 min gymn+mobility B: 8-10 min practice (butterfly pull up, hspu, du, bar-ring mu) C: Every min, for 10min (5sets) odd: 10 deadlift Rx: 100/60kg Open: 70/35kg even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up D:”RunTrack” or Rx: Every min 200m run x10 Open: every 90 sec 200m run x7 or: Amrap 10’ 10…
A: activation – 2 sets 15 m tiger crawl 15 m walking lunges 10 scap push up 10 sup band pull aparts 5 hindu push up 5 kang squat B: 12′ AMRAP buy in: 1000 m row then: 2-4-6-… kettlebell deficit push up dual kb push press dual kb bent over row C: „8 crazy nights”…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) …
