A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous empty barbell warm-up B) E2’30” for 15′ 1 Squat Clean + 1 Split Jerk (3″ pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM…
A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 9′ 8-7-6-5-4-3 strict pull-ups (! Rx: increasing Weight; Open: decreasing band !) C) 3 RFT: (medrate, consistent pace) – 400m Run – 20 KBS @32-24/24-16 – 10 box jumps @75/60cm…
A) gymn + 2 RNFT : – 30 jumping Jackson – 15 reverse snow angel – 10 crab & reach – 5 ‘get up Jonatan’ B) EMOM 7′ 15″ max rep strict HSPU (Rx: medball btw legs; Open: plates+abmat under the head) C) E2’30” for 12’30” 1 Squat Snatch + 1 OHS (drop!) +…
A. Gymn. + 2rds.: • 20m bear walk • 40″ plank with alt leg. raises • 20m tiger walk • 25″ reverse plank B. Weekend Wod / Amrap 30′ • 100 cals row • 30 burpee over the row • 50 air squats • 30 abmat sit- ups C. Stretching 🙂
A. Gymn. + 3rds.: • 10m KB death march • 20 bent hollow hold • 10 cuban presses B. Deadlift ☆ Let’s see your daily max in 12′ C. Metcon ☆ 5 Rds. For time: • 10 Power Cleans @60/45 • 10m walking lunges @db heavy dumbbell / farmer hold • 12 kipping HSPU’s
A. SMR + Gymn. + 2rds.: • 30 jumping jacks • 30″ superman hold • 7 down- ups • 14 snow angels B. EMOM 30′ ☆ 50″/10″ 1. Row 2. Shuttle Run 3. Burpee C. 3 sets • 20 barbell good mornings • 20 alt. leg raises in plank pos. D. Stretching
A. Gymn. + 2 rds.: • 16 alt. see – saw KB presses • 8/8 windmill @KB • 15 air squats Then, barbell warm- up together. B. Weightlifting ☆ Let’s see your max in 12′ • Power Clean & Jerk C. For Time ☆ ‘Grace’ / TC: 5′ • 30 C&J @61/43 50/35 D. Acc….
A. Gymn. + Scapula activation B. 3 attempt: / 2′ – 3′ rest btw sets • Max reps strict pull- ups /wide grip/ C. Core Strenght / 3 sets • 30″ plank • 20 reverse crunches • 10 tempo v-ups / 2″ accentric D. Alex’s Birthday Workout: Happy 27th Birthday For Time: ☆ 200m pinch…
A. Gymn. + 2rds.: • 20/20 steps lateral monster • 1′ plank Then, Barbell warm- up together B. Weightlifting ☆ Let’s see your max • Power Snatch • Back Squat C. AMRAP 7′ • 7 HSPU’s • 14 Abmat sit- ups • 21 DU’s for everyone
A. Gymn.+ Warm- up together B. For max reps target burpee for 4 rounds of 5′ / 3′ rest btw sets • 400m row • 60 DU’s / 100 single unders • 20 SDHP’s @40/25 ☆ max reps target burpee in remaining time C. Relax, Stretching
