A. Warm-up: Gymn. + 2 sets of:
400m Run
20 Lateral box steps @ 60/50cm
10 Down-ups
B. 5 Rounds for time:
200m Run / 250 m row
15 Box jump-overs @ 60cm
TC: 15’
Rest 5:00
C. 5 Rounds for time:
400m Row / 500 m row
15 Wall ball @ 9/6kg
TC: 15’
D. Accessory:
30s. Dead hang on bar
10/10 KB Side bend @ heavy!
x 4 sets
A. Warm-up: 5-7 mins. SMR Then 3 Rounds of: 10 Medball clean @ 6/9kg 5 Bp Broad jump 30/30s. Side plank 15 m hswlk/tiger walk B. Wod RX: 15-12-9-6-3 Heavy wall ball 12/9kg 5-4-3-2-1 Muscle-up (Ring or bar) OPEN: 15-12-9-6-3 Wall ball 9/6kg 10-8-6-4-2 Pull-up or Inverted Ring row C. Clean RX: Power clean Daily…
A: activation – 2 sets 6/6 kb SL RDL @mod 6/6 cossack squat 6 kang squat B: 4 sets 200 m row 40 m cross body carry 20/20″ side plank C: Deadlift – 4 sets 1. 8 reps @60% 2. 8 reps @70% 3. 8 reps @80% 4. max reps @75% of your 3rd set…
Wu: Gymn+ shoulder mob 3 rds 2 min row 20 m tiger walk 10/10 kb halo A: 4 rds 15 ring row 15 push up then 30 plate row 30 plate push press B: Every 3 min x 5 15 cal row 12 db alt snatch 17,5-25/7,5-16 kg 9 burpee row C: Acc 3-4…
A: activation – 2 sets 1′ cardio 10 plank to dolphin pose 10 low switch cossack squat +2 sets 10/10 db external rotation @mod https://www.youtube.com/watch?v=t5Ft8OMG_D8/ 10/10 feet elevated side plank hip thrust B: clean complex – 6 sets 1 hang power clean + 2 hang squat clean + 1 squat clean @80% 90″ rest between…
1. 2 sets – 5 tempo snatch high pulls – 5 muscle snatch – 5 snatch balance 2. Heavy Isabel For Time – 30 snatches @45/60 3. EMOM 5′ – 2 Back squats @85% 4. Rowing / E3′ for 15′ – 500m 5. Core / 2 sets / 2 min rest – 15 V-ups –…
WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A.Practice 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B.Wod AMRAP 30’…
