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: 45-60/30-40 kg
8 sand bag/med ball oth
500 m run / 600 m row
E: Acc
3-4 rds
25 band biceps
25 band triceps
Warm up: 3 sets: – 15 dow up – 6/6 KB clean and press@ light – 30″ plank A) Bench press 4×8-10, same weight 90″-2′ rest B)Cossack sq 4×8-10 double kb C)Metcon 21-15-9 reps of: – kipping pull up – v-ups – HR push up -t2b
A. Warm-up: Gymn. + Amrap 8’ 10/10 Single-Leg RDL 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Practice: Rope climb (Legless) Pegboard C. 5 Rounds for time: TC: 20’ 1 Pegboard or 1 Seated Legless Rope climb 20 Burpee 10 Alt. Hang Snatch 10 Alt. Hang clean…
A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 15Wall ball @ 6/9kg 20 T2B 15 db thruster 16-25/7,5-15 kg 20 v ups 15 burpee C. Core 20 Banded good morning No rest! 60s. Superman hold Rest…
1. 2 sets – 5/5 split stance good mornings @bb – 5 btn presses – 5 thrusters – 5 half burpees 2. For Time 22′ QF Event 1 @2×22.5/15 DB – 50 DB walking lunges – 30 HSPU / 30 Push presses – 40 Front rack walking lunges – 20 Def. HSPU / 20 Strict…
1. SMR + General Warm- up + 3 sets * 10/10 1- arm DB press from full squat * 8/8 Lateral Monster Walk * 4/4 Bulgarian Split Squat * 2 Pause /1″/ Back Squat /climbing weight/ 2. Kipping HSPU / Am. Swing / EMOM 10′ or 10 min HSPU Practice * Odd: Max Kipping HSPU in…
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
