A. Warm-up:
10-10m Tiger walk (forward + backward)
10 Ring Row
10 Burpee
10/10 Single-arm KB deadlift @ medium weight
x 3 rounds
B. Amrap 18’
200m Run
6 Muscle-ups (Open: Burpee Pull-up)
12 Am. Swing @ heavy
18 Wall ball @ 9/6kg
C. Dead stop Deadlift x 5 RM
– focus on perfect start position!
D. Acc
3-4 rds
10 hollow rock
10 sec hollow hold
10 v-up
no rest btw sets
A. Warm-up: 125 Single-unders 10 Inchworm 25 Air squat 60/60s. Side plank x 3 rounds B: 8 min practice hswlk, rx free handstand hspu C: Split jerk climbing heavy 3 reps 8 min D: Metcon 4 rds 300 m row 15 barbell bench press 40-70/20-50 kg (open: doubke kb-db) basic: hand realase burpee 300…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Empty bar thruster – 100 Single Under – 15 Sit up A. Work up to a heavy set in 10’ Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats Open: Practice same complex B. 3 rounds : (max load) – 5 UB shoulder press with…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
1. Warmup for 23.3 2. 23.3 3. 3 rds. – 2 min bike/ ski/ jogging/ row – 20 empty barbell OHS – 20 vups – 30″ plank
1. General warm- up + 2 sets + 10 snow angels + 5 HRPU + 80m shuttle run + 8 cossack squats 2. AMRAP 8′ * 21 cals row * 21 pull-ups /kipping,butterfly, jumping pullup/ * 21 db DB front squats Rest 3′ AMRAP 6′ * 15 cals row * 15 C2B or Jumping C2B…
1. Gymn. + Wrist Stretch https://youtu.be/sz6S2CUn3Ug 2. 2 sets * 5/5 Half kneeling KB press @easy w. * 10 Good morning @barbell * 12 Plank to push- up * 10 Half cossack squat https://youtu.be/X9iW_HlEOE8 3. 5 sets / 3″ down * 5 Close grip bench press @78% * 5 Strict chin- up 4. 10 Rounds For Time / 1…
