A) Warm up
amrap 6′
– 6 medball atomic su
– 6 rev lunge
– 6 medball russian twist
– 6 medball halo
B: ‘Badger’
3 RFT
30 squat cleans
30 pullups
800m / 1000 m Run / Run
@42,5/30
Open: squat clean=double kb or dumbell,
pull up: with band, ring row x2
C: Acc
3 sets of:
8 strict T2B
30″/30″ side plank
A. Warm-up: 100 Single-unders 5 Inchworm 15 Air squat 30/30s. Side plank x 3 rounds B. Tempo Strict press x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C: Metcon Amrap 20’ 2 Ring MU / bar mu/ open 6 kipping c2b 4 Strict HSPU / open kipping/ basic pike…
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 8 RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean 3RM OPEN: Squat clean , climbing focus on technic C. Metcon For time: 400m Run…
A: Wu:amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B: 8-10 min Practice Butterfly pull up, hswlk, hspu, muscle up C:8-10 min find your 3 RM push jerk D: Metcon 3 rds 15 push press open: 30-40/15-25 rx:…
WU:Gymn + Mob 3 rounds: – 20 Banded GM – 5 Scapula pull ups + 5 Ring row – 10 Down-ups A: Emom 10’ – 16-20 alt. du kb Z press – 12-16 alt. Pistol Rx:+ weight B: Pertner workout 100 cal row 8 rds 20 du kb swing 10 du kb lunges…
Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger walk forth and back 10/10 m B)AMRAP 28’ in team of 2: * 1000 m row( one work, one rest) * 400 m run (together) * 40 m…
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…
