1. SMR + 2×5 Prayer stretch + 2 sets
* 1’30” easy row
* 20 hollow rocks
* 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto
2. 4 sets / 1 min rest btw sets
* 8 db DB bench press @2xheavy
* 20″ Support pos. hold on rings / on box
3. For Time 4 rds. / TC: 12′
* 24 Pull- ups
* 24 Wall balls
4. Rowing
* 120 cals @15 cal easy – 10 cals max effort
5. Acc. Work / 3 sets
* 10 Ring face pulls
WU with Partner: (You go, I go) 4 rounds of each: 8 Am. Swing @ medium w. 8 Air squat 8 Push-ups A. Partner workout: (Divide anyhow) For time: 1000m Row 100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100 Wall ball 100 Deadlift 100 Box jump-overs 1000m Run …
A. Warm-up: 90s. Row 5 Inchworm 10/10 Single-arm KB clean 45s. Plank x 3 rounds B.Strenght EMOM 10’ RX: Odd: 3 Strict HSPU + 6 Kipping hspu Even: 4-6 D-ball or Sandbag over to shoulder OPEN: Odd: 3 Kipping HSPU + 6 Push-ups Even: 4-6 D-ball or Sandbag over to shoulder Rest 5’ EMOM 10’…
WU: 3-5’ gymn. + 3 rounds: 15 Banded Good morning 10 get up jhonnie 10 snow angel A: Emom 15’ – 8-10 shoulder press – 8-10 bench row B: Metcon 3 rds 20 back squat 20 hang clean 20 push jerk barbell weight: 40-60/25-40 kg ; basic: dumbell / kettlebell 3 min rest 3…
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
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’…
Warm up: gymn + mobilty + 3rds 10m inch worm 10m crab walk (high hip) 10 wall squat A: BB wu Amrap 5′ ( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press) B: 10 min Find your heavy complex 2 snatch balance + 3ohs Open: Focus on technik C:3×5…
