Warm up: gymnastic & mobility
WU with Partner:
(You go, I go)
4 rounds of each:
8 Am. Swing @ medium w.
8 Air squat
8 Push-ups
A. Partner workout:
(Divide anyhow)
For time:
1000m Row / 800 m run
100 Box jump-overs 50/60cm
100 Deadlift 80/50kg or 60/35kg
100 Wall ball 9/6kg
150 Push-ups
100 Wall ball
100 Deadlift
100 Box jump-overs
1000m row/ 800m Run
Streching
Mobility: Ankles+Hips Activation: 2RDS 8/8 Single Leg RDL 10 Upper Body Supermans 10/10 Monster Walking 1/1 Lenghts Waiter’s Carry (WB) A. Back Squats 5×8 @ 65%, 2′ Rest B. Metcon 12′ AMRAP 8 Ring Dips 10 Wallballs @9/6 12 Sit-Ups DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PUsh up WALLBALL: RX: @9/6 / OPEN:…
Gymn+ 3 sets 14 dead bugs 14 banded pull-aparts 14 bird dogs 14 alt. lunges 7/7 strict presses Lifting 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/ squat clean 1 push jerk 1 front squat 1 split jerks Metcon E3′ for 24′ First 3′: 12 cals row 12 am. swings 15…
1. 3 sets • 6 seated box jumps @40cm • 12 jumping lunges • 4 barbell muscle cleans 2. Power Clean / 5 sets / 1’30” • 3 power cleans @65-70% 3. For time • 15 cals row/ski • 30 walking lunges @1xDB • 15 cals row/ski • 90 abmat situps • 15…
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Row 2 Wall climb 24m (2x12m) Double KB front rack carry 10 Hollow rock B. Tall kneeling Double KB push press x 5-8 reps @ moderate/heavy x 3 sets C. Dead stop HSPU RX: Strict @ 3-5 reps Open: Kipping @ 5-7…
Wu: Gymn + shoulder mob A:Amrap 6′ 6 down up 6 cossack sq 12 hrpu 12 jump lunges B: Military press with KB 5×5/5 climbing heavy C:Metcon For Time 30 Back Squat 40/25 (rx 60/40) 30 push up 20 front squat 20 ring push up (rx ring dip) 10 wall climb 20 thruster…
WU: 3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. Metcon For time: RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high pull 60/40kg OPEN: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster…
