WU: 5′ gymnastic, then…
4 slow rounds:
8 Snow angel
4/4 Cossack squat
8 OHS with pipe
A: Skill
3 rds
30 m handstand walk / basic bear walk 60 m
12-15 strict ttb
B:Barbell Lunges basic / du kb/dumbell
4-5 rds
10 reps
C: Metcon
3 rds
1000 m row
30 bench press 40-70/15-40 kg
Streching
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…
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…
1. 2 sets – 5/5 banded RDL – 10 good mornings @bb – 20″ hollow hold 2. „Chaos” Amrap 7′ – 10 Thrusters @43/30 – 10 Bar facing burpees 3. Deadlift / EMOM 5′ – 1 rep @85% 4. For Time / TC:5′ – 100 WB @9/6 5. Acc. Work / 3 sets – 20…
1. Warm-up for Squat Clean and hip mob. 2. Clean Complex / 1’30” X5 1.- 2. 1+2 @80% 3.- 4. 1+1 @85% 5. 1+1 @87+% 3. 5 rounds for time/ TC: 20′ – 30 air squats – 20 alt. DB snatches @22.5/15 – 10 box step ups @22.5/15 4. Acc. Work – 100 hip…
Warm up with gymnastics + 2-3rds 50 jumping jack 10 bb snatch 10 hip thrust hold and kb pull overs 10 baby makers 1)Snatch komplex 1 power + 1 hang power+ 1 sq snatch+ 1 hang sq snatch ( climbing) 2)Front squat E2’ Heavy 3 reps x 5 rounds (Open: 5×5 medium) 3)Metcon 4 rounds FT@…
1. 3 min cardio, then 2 sets – 14 lateral box step overs – 5 walkouts – 10 cossack squats – 10 full body deadbugs 2. Aniko’s Birthday Wod Buy in: 30 Burpees 30 RFT.: – 1 Wall Walks – 2 DL @heavy weight – 3 Goblet Squats @1xKB Cash out: 30 Burpees 3. Core/ Tabata…
