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: @9/6 / BEGINNER: @6/4
C: Acc:
3-4 rds
8 bb rdl
8 one leg pistol
4/4 cossack sq
Wu: gymn+ dynamic mobility A: 3 rds 40 plank twist 10/10 m waiter carry w. kb 10/10 tempo split squat 313 B: ‘Rene row’ 7 rds 400 m row 21 walking lunges 15 pull up (open: ring row) 9 burpee rx 9/6 weight west open 4/2kg C:Acc 100 supermen extension every rest 20 sec…
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…
A Gymn B: AMRAP 30′ (with a Partner) Buy In: 1500 meter Partner Row (750m change) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 alt devil press 17,5-22,5/5-15 kg D. KB windmill 3x 10/10 reps @…
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 72.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU /Bar Mu Ring MU /…
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” 12/12…
