A. 1. Activation / 2 rds. * 8/8 1-leg RDL * 14 Deadbugs * 6/6 Lateral box step ups 2. Deadlift / Every 1’20” for 9’20” * 2×5 @67% * 2×3 @75% * 3×1 @77% 3. Bench Press / Every 1’20” for 9’20” * 2×5 @67% * 2×3 @73% * 3×1 @77% 4. Cond. /…
1. Activation: 4 rounds / 30″ rest between sets * 20 Hollow Rocks * 20 Alt. Superman 2. Back Squat – Front Squat / 5 sets / 1’30” rest between sets * 4 Back Squats + 3 Front Squats @73% of front squats 3. Clean + Push Jerk / 5 rounds / 1′-1’30” rest…
1. Full Body SMR 2. Hip, Ankle Mobility in 10′ 3. AMRAP 26′ / Comfortable Pace! * 400m Run * 20 Russian Swings @24/16 * 15 Butterfly Sit- ups * 400m Row * 20 Sumo Deadlifts * 15 Banded Good Mornings 4. Stretching
1. Activation / 3 rounds * 10 Jumping squats * 10 alternate shoulder taps / push- up pos./ * 30 russian twists @10/5 plate 2. Gymnastics /4 rounds / 1 min rest between sets * 10 Strict presses @30/20 * 6 m Handstand walk / Wall walk 3. Push Press / For time…
1. Activation: Tabata Style / No rest between sets A. Alternating reverse lunge @15/10 DB behind neck B. Alternating V-up 2. Gymnastics / 4 rounds / 1 min rest between sets * 3 Bar Muscle- ups / banded / box * 3 Strict Handstand push- ups / Pike push- ups * 10 Weighted abmat sit-…
1. Activation 3 rounds: * 200m row /easy tempo/ * 10 romanian deadlifts @2x easy dumbbell * 10 bench presses @2x easy DB 2. ” Strenght Work” 3x 10 unbroken!! strict pullups 3x 8 pushups unbroken!! – 2″ pause at bottom /kneeling pushups 3. Squat Snatch 5x 3 position squat snatch – floor- knee- hip…
A) gymn + games B) ‘Sisson’ Amrap 20′ (rx:in weight vest) 1 rope climb asc. 5 burpees 200m run C) 4 sets: 15″ L-sit on parallettes 10 ring push ups +(immediately) 15″ Ring push up hold 10 good mornings @30/20kg
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate
A) gymn + amrap 6′ 6 alt. scorpions 6/6 1 legged RDL @easy KB 12 hanging knee raises 6m bear crawl B) 100 empty bar thrusters * every break: +5 reps thrusters (U can ‘rest’ only OH pos.) C) E30″ for 15′ – 10 sets 1) 1-2 rope climb asc. (rx:legless) 2) 6 ring dips…
A) gymn + games B) amrap 10′ (moderate tempo) 200m run 10 SDHP 10 box jumps C) amrap 20′ (in pairs) – 10/10 burpees over the partner / Plank – 20m/20m wheelbarrow – 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts) – 20 synrcon sit ups…
