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
TC: 40′
B: Acc:
3-4 rds
12 alt. st2b
10/10 windmill
WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing A.BSQ 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30) B.METCON 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…
1. EMOM 12′ @easy tempo Odd: 45″ cardio Even: 8 air squats + 1 wall climbs 2. Gymn. Cond. / 4 sets – 10 Box HSPU – 20 Cals Row – 1′ Rest 3. For Time ‘DT’ – 5 rounds TC:12′ @70/47kg – 12 DL – 9 Hang Cleans – 6 STOH 4. 4 sets…
A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold x 3 rounds B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets C: Metcon 10 rds 3 wall walk 4 atomic sit up w.plate 15-20/5-10 kg 5 clap push up 6 jump squat w. Plate D:Acc…
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position clean RX: climbing, Open: max load 80% 1 high hang clean + 1 hang clean + 1…
1. 2 sets – 5/5 banded RDL – 10 good mornings @bb – 20″ hollow hold 2. „Chaos” Amrap 7′ – 10 Thrusters @43/30 – 10 Bar facing burpees 3. Deadlift / EMOM 5′ – 1 rep @85% 4. For Time / TC:5′ – 100 WB @9/6 5. Acc. Work / 3 sets – 20…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry moderate weight B. Power snatch heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull 3 x 2 100% of B D. Wod…
