A. Intensive SMR + 2 Rds.:
• 2′ ski/row
• 30″ handstand hold
• 20″ dead hang
• 20/20m monster walk
B. AMRAP 30′
• 400m run / 550m row
• 10 burpee box get overs @100/120cm
• 5 wall walks
• 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9 pull- ups / 11 jumping pull- ups
• 25 air squats
C: Yesterday acc
D. Stretching together
A. Warm-up: 100 Single-unders 10 TRX Face pull 10/10 Single-Leg glute bridge 10 bb power jerk x 3 sets A: 5×6 Power jerk Climbing weight, focus on technik B: CFGO 24,1 21 one arm db snatch left 21 lateral burpees overall dumbell 21 one arm db snatch right 21 lateral burpess 15-15-15-15 9-9-9-9…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon AMRAP 25’ 80 DU (160 SU) 12 Am.Swing…
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.: •…
Mobility: Ankles+Hips Activation: 2 RDS – 8/8 Single Leg Glute Bridges – 8 Double DB Bent Over Rows – 10 Ballistic Cable Band Pull Through –…
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…
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…
