A. Warm-up:
30 sec hs hold pos shoulder touch
10 Am swing @ moderate weight
10 Goblet squat @ moderate weight
10 V-ups
30 sec y reach
x 3 rounds
B. 8 min practice( pull-up; bar-ring mu, du, peg board)
rx: Amrap 8’
15 m hswlk
3 bar mu
7,5 m hswlk 2,5 m segment free hspu 2 reps
1 ascent peg board
C. Shoulder press
4-5x 8 reps climbing
D: Metcon
25 alt devils press
50 cal row
25 devils press
rx:22,5/15kg
op: 16-20/7,5-15 kg
1. 3 sets – 5 shoulder-hip extensions – 5 squats @ball – 10 banded hollow body lat. pulldowns 2. 6 sets – 8 WB – AHAP – 4-6 banded strict pullups – 40″ rest 3. AMRAP 24′ – 10 walking lunges @2xDB – mod. weight – 6 lateral burpees – 6 box HSPU – 12…
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift 5×8 medium/heavy weight C. Wod RX: Amrap 14’ 90 Double-unders 75 Wall ball 9/6kg 60 T2B 45 Push-ups 30 Alt. DB snatch 30-22.5 / 22,5-15kg Open: Amrap…
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex 1 snatch lift off + 1 segment power snatch + 1 hang power snatch C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 6′ RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean daily max or 1RM OPEN: 8×3 Squat clean , climbing C. Wod For time: …
WU: 3 Rounds of: 10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. 10 minutes: RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of: 1 Cluster + 2 Thruster + 3 Push press B. 10 minutes: RX: Pause back squat heavy double (2s. pause in…
1. Activation, then Amrap 8′ – easy 350m row – 10 Am. swings @12/16 – 10 wallballs @6/9 2. E2′ for 12′ – 20/16 cals row – 4 deficit kipping HSPU 3. Open 20.2 Amrap 20′ – 4 DB thrusters @1×22.5/15 – 6 T2B – 24 DU’s 4. Acc. Work – Accumulate 100/100m suitcase carry…
