A:Rx/open
OTM 9′
-15 band pull+10 snow angel
-10 kneeling jump
-30 sec hand stand L- hold on wall
B:Practice
8 min :
Rx: Triple under
Open: DU under practice
C: Shoulder press
10-8-6-4-2
climbing du kb 90 sec rest
D:Wod
10 Amrap
2-4-6-8-10-12…..
– Lunges step Rx: 20/10 kg plate Open:15/10kg
– Thruster
– V-ups
E: Streching w. coach
Wu: 3 rds 4 reverse burpee 30 sec hip thrust hold 4 down up 30 sec wall sit hold 4 burpee pull up A: Emom 3x 4=12min – 6-10 barbell deadlift 40-80/ 20-60 kg – 6-15 kipping hspu/pike push up – 1-3 bar mu/ kipping pull up/ ring row x4 B: Eggs! 100 du/ 200 simple…
WU: Gymnastics + Shoulder mobility w. PVC pipe Then, 3 Rounds of: 5/5 1-arm KB sots press @ easy KB 15 Reverse Snow angel 10/10 Side plank w. rotation A.Strenght 3x 8 Push Press 3x 5 Push Jerk B: Wod 21-15-9 Cal row Double Kb thruster medium 2 min rest 9-15-21 Pull up Burpee 2 min…
A: activation – 2 sets 8/8 world’s greatest stretch 5/5 hip flow 10 snow angel 10 scorpion 1′ cardio B: 3 sets 30″ max: bradford press @empty barbell https://www.youtube.com/watch?v=sUOs8v6IzEg/ 30″ rest 30″ max: dual kb deadlift high pull 30″ rest C: „Filthy 50” For time: 50 box jump 50 jumping pull up /ring row 50 kettlebell swing…
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…
A. 3 Rounds of: 60s. Shuttle Run 10m Tiger crawl – forward 10m Tiger crawl – backward 15 Air squat 15 Sit-ups B. Practice in 5-8 min. (You can choose one) Toes to bar Or Handstand walk C. For time: RX: 10-8-6-4-2 reps of: Bench press @ you choose weight Box jump @ 70/60cm Rest…
A. Warm-up: 3 rds 8 russian babymakers 8 snatch press behind neck 8 hollow rock B. EMOM 10’ RX: Odd: 40-50 Double-unders Even:3 – 5 TNG Squat snatch @ climbing weight OPEN: Odd: 35s. Amrap Single-unders Even: 3 – 5 TNG snatch @ you choose weight C. Front squat & Run 4 rds 500 m run…
