WU: GYMN + BB WU
3rds
10 wall sit shoulder
10 snow angel
10 alt scorpins
10 russian babymakers
A. Strength
5 RDS / 2′ Rest
6 Shoulder Press + Max Rep Push Presses
B. Metcon
4 RFT
400m Run
20 Push Presses
10 Deck Squats
RX: 40/30kg
Open: 30/25kg
Beginner: BB
C:Acc
4 rds
5 chin up
12 hummer curls
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ climbing heavy D. Deadlift 6×2 reps @ 75% of…
A. Warm-up: 10 Inchworm 10 Slow reverse snow angel 10/10 Single-Leg Hip thrust on floor 10 Air squats + 20s. Squat pos. hold 90 degree x 3 rounds B: Plate strength 3-4 rds 25 front raises 25 biceps curls 25 triceps 25 good morning (plate 10-20 kg) C: Metcon 3 rds 300 m…
1. 3 sets • 6/6 Russian stepups • 1’ Bike-erg or assault • 12 Bird-dogs 2. Strength/5 sets • 5 reps Deadlift 1. 60%….5. 80% 3. For Time • 20 cals bike or row • 15 DL @2xDB • 20 cals bike or row • 15 Push presses @2xDB • 20 cals…
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. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Every 2’ x 5 sets Back squat x 5 reps @ 77.5% of 1RM C. Amrap 3’ RX: 1 Bar…
A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. Metcon For Time – 5 Rds.: •…
