A. Warm-up:
Amrap 6’
50 Mountain climbers
1/1 TGU @ 12/8kg KB
10 Scapula pull-ups
10 Banded good morning
B. Wod
Amrap 15’
RX:
10m Walking Russian swing 16-24/8-16kg
10m Handstand walk
10m Lunges walk
10m Tiger walk
OPEN:
10 Walking Russian swing
10m Lunges walk
10m Burpee broad jump
10m Bear walk
C. Strenght
Every 2’ x 4 sets
10 Unbroken deadlift @ 70% of 1RM
D. For time:
25 Toes to bar
25 Knee to elbow
25 V-ups
25 Sit-ups
Wu: 2 sets 100 simple under 5 hindu push up 10 hip thrust 5 reverse burpee 10 wall squat Sq Clean: 5 sets 1clean pull – 1 power clean – 1 clean high pull – 1 squat clean 55-60-65-70-75 % Basic: double kettlebell Wod: Amrap 20’ 15 cal aab/ski/row 15 wb 9/6…
1. 2 sets: – 30 Jumping jacks – 7/7 RDL+ knee raise – 10 Lateral jumps @barbell – 5 Muscle snatches @bb 2. Squat Snatch /NO TNG!!/ E1’30” for 9′ 2×2 @70% 2×2 @80% 2×1 @85% 3. AMRAP 8′ – 15m Front rack carry @2×22.5/15 – 15 T2B / 25 Tuck-ups – 5 DL @100/80…
1. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…
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…
Wu: gymn+ shoulder and elbow mobility A: 3 rds – 20 plank to push up – 20 dead bug – 20 bird dog – 3 mu cl + 3 power cl+ 3 squat clean + 3 power jerk B: Emom 8’ 1 clean high pull+ 1 power clean+ 1 squat clean + 1 power jerk (…
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets / E1’30” * 3 singles @80% 3. Front Squat – Find your heavy triple reps in 15…
