A) work thru: – 20 arch rocks – 20 deadbugs w/smr squeeze – 30 reps each: high knee run, butt kickers, jumping jacks – 20 jumping squats – 10/10 paused clamshell B) Work up to heavy triple Front Squat then, 3×3@87,5% C) 100 HSPU for time *Every break: 10 Burpees (Scaled: E20″ for 10′ – 30…
A) 3 sets of: – 1/1 TGU – 10 banded pull aparts – 20″ plank w/ alt leg raises – 1′ easy biking B) Work up to heavy single Shoulder Press then, 5×1@90% C) E20″ for 8′ – 12 sets Odd) 3 strict pull-ups Even) 15 DUBS D) EMOM 15′ – 5 sets 1) 40″…
A) 3 sets of: – 9/9 m monster walk – 10 OHS – 10 banded pull aparts – 12 deadbugs B) ‘Zachary Tellier’ For time: 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 150 Air…
A) amrap 6′ – 10 scap push-ups – 5 smr wall slides – 10″/10″ side boat hold – 5m walking RDL @5db – 10 cossack squats B) Work up to heavy double Muscle Clean then, 3×2 @85% C) 200 DUBS for time *Every break: 3 Burpees (Scaled: practice) TC: 7′ D) 4 X AMRAP 3′…
A) emom 12′ – 4 sets 1) 15 snatch grip btn thrusters @empty bb 2) 10 cal rowing 3) 5 inchworms + plank ’til 50″ B) 10-rep Daily max OHS C) E30″ for 8′ 6 T2B (Scaled: 8 weighted Hanging Knee Raises @9/6 medball) D) For time: 30 Burpee Get Overs @120/100cm *EMOM (inc. 0:00)…
A) 3 sets of: – 5 walk outs – 5/5 SL hip thrust – 30 butt kickers – 30 high knee running B) Work up to heavy double Muscle Snatch then, 3×2 @85% C) ‘Almost Jackie’ For time: 1 K Rowing 50 empty bar thrusters 15 rope climb TC: 12′ D) 3 sets of: –…
A) amrap 6′ – 16 toe touches – 8 smr wall slides – 12 deadbugs – 8/8 birddog row – 6 glute bridge V walk outs – 20″ wall sit B) Work up to heavy 5-rep Front Squat then, 3×5@80% C) E30″ for 9′ 1,5-5m HSW (Scaled: 100 HS Marches at wall) D) AMRAP 15′…
A) 3 sets of: – 8 hip thrust pull overs – 12 lying W to Y – 8 hollow rocks – 12 cyclist squats B) Work up to heavy triple Shoulder Press then, 3×3@85% C) 50 Pull-ups for time *Every break:10 V-ups /Scaled: box assisted pull-up/ D) EMOM 20′ – 5 sets 1) 10 squat…
Wu: Gymn+Games A: 3 rds 45 sec plank rotation 10/10 windmill B: Dumbell Suck Buy in: 100 One Dumbell box step 16-22,5 / 7,5-15 kg 10 rds: 1 dumbell burpee 2 dumbell deadlift 3 dumbell devil press 4 dumbell oh lunges 5 dumbell c&j 6 dumbell snatch Out: 100 dumbell sit…
Wu: 3 rds 6 cossack squat to thoracic rotation 30 sec mountain climbers 8 behind head lift offs 30 sec plank rotation A: E3mom x 4 10 deadlift 60-110 / 35-70 kg 5 shoulder press (climbing) 50 du / 100 simple B: NégyszerNégy néha öt 5 x 4 min 200 m run 8…
