1)5′ amrap 1′ easy row, 6 walk out, 15 m bear crawl 2a)Strict pullup w/ underhand grip (chin up) 4x 3-8 reps 2b)Side plank 4x 20″/20″ 3)Squat clean E90″ x 2 reps x 5 rounds, same w. 4)Rowing intervall 5 x 2′ row/1′ rest/walk Try to do same pace and cal at the 5 rounds. 5)Sandbag deadlift 3×10
1)Warm up with games, animals 2)KB complex : 5 sets same double kettlebell; for quality, but heavy; go unbroken sets; rest just 1 min – 6 russian swing – 6 clean – 6 FSQ – 6 push press 3)”Half Mikko”: 20 min EMOM Try to go 10-12/15-18 cal each station! 1 min Assault Bike…
1)5′ amrap – 1′ easy row – 10/10 alternating leg raise, arms in ring (push up position) – 8/8 dead KB clean@light – 10 air squat 2) Power clean E90″ x 7 rds 2 reps, btw 80-90 % of 1 RM 3) Deadlift 4×5, same w. (~@75-80 %) 4) 5 rounds for time – 5 front squat (from…
1)3 rounds – 30 jumping jack + 30 mountain climber – 15 banded row – 30″/30″ side plank 2)4 sets for quality, 90″ rest btw sets – 10 double DB bench press – 10 double KB bent over row – 30″ plank 3)3 rounds ft: – 10 hang power snatch @35 /50 kg – 15 bar…
1)Warm up: 6′ amrap – 12 cal easy row – 30″ handstand hold – 8/8 single leg hip thrust – 8/8 dead bug 2)Push press 5×2 same weight 90″ rest 3)Front squat E2′, 4 rounds, 3 reps 4)15′ amrap – 10 thruster @35 kg/50 kg – 5 shuttle run 10 m back and forth
1)Warm up with coach + barbell warm up 2)Team of 3: Teams of 3, For Time 60 Deadlifts@80/50 kg, 1000 m row 50 Hang Power Cleans@35/55 kg 100m row 40 Push Jerks@30/50 kg, 1000 m row 3000 Meter row, the other 2 people: dead hang 60 Deadlifts, 1000 m row 50 Hang Power Cleans, 100m row 40 Push Jerks, 1000…
Big SMR, gymnastics 1)5’amrap * 6 inchworm *25″ plank * 30 jumping jack * 20 shoulder taps in push up pos. 2)3 sets for quality, 90″ rest btw sets * 3-8 strict pull up * 8/8 box step, 1x KB in farmer carry, opposite arm-leg * 10-12 push up * 30″ superman hold 3)25′ EMOM: 40″ work/20″…
1)SMR, gymnastics 2)Kettlebell Complex x 3 sets: Halos x 5 each direction Press x 8 each side Windmills x 5 each side Bottom’s Up Carry x 15m each side Single-Arm Front Rack Alternating Reverse Lunges x 6 90″ rest 3)EMOM 15′ Station 1- Power clean x 5 reps (Basic: 10 reps/empty barbell or 10 double KB clean)…
1)2 sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Dead Bugs x 20 2)Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/left Station 2 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/right Station 3 – 12 Band-Resisted Rows with barbell Station 4 – 45-60…
1)6′ amrap – 8 ring row – 8 barbell clean+press – 20″/20″ side plank – 1′ easy cardio 2)From 0:00 to 06:00 Build to a Heavy Power Clean & Jerk 2′ rest From 08:00 – 3 Rounds – 12 Power Cleans 61/43 kg – 8 Chest to Bar Pull-ups/ 12 pull ups – 12 Push Jerks …
