1)Warm up: 3 rounds * 1′ 30″ easy row * 10 hip thrust * 10 scapula push up 2)Every 90″ x 6 rounds/ same weight 5 deadlift + 5 power clean + 5 bent over row 3) 12′ AMRAP * 10 double KB hang clean *10 burpee * 20 air squat 4)3 sets for quality *…
A. Gymn. + Warm-up 2 rounds: 20m bear walk 40″ plank @leg raises 20m tiger walk 30″ reverse plank B. Weekend Wod: AMRAP 30′ 100 cals row 30 burpee over the row 50 thrusters @empty bar 30 abmat sut-ups C. Stretching
A. Gymn. + Santa Claus Warm-up B. Daily MAX Deadlift Let’s see your MAX ! C. WOD: 5 RFT. 10 Power Cleans @60/45 10m Walking lunges @db heavy DB / farmer hold 15 Kipping HSPU’s D. Cool Down
A) 8′ SMR + gymn + 3 sets of ‐ 30 jumping jacks ‐ 7 down ups B) EMOM 30′ (50″ w / 10″ r) 1) Row 2) Shuttle Run 3) Burpee C) 3 sets: – 20 barbell side band – 20 alt. leg raises in plank
A. Gymn.+ 2 rounds: 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 ! Power Clean & Jerk C. For Time „Grace” 30 Clean&Jerk @ 61/43 D. Acc. Work: 4 sets 20m double kb overhead carry 20m dwarf walk 60m…
A. Gymn. + Scapula activation B. 1 attempt: Max reps strict pull-ups (wide grip) C. Core strength 4 sets (1’ rest btw sets) 30″ Plank (roll out & back with arms on fitball) 20 Reverse crunches 10 Tempo v-ups (2″ accentric) D. EMOM 14′ Odd: Box Jump over /14,16,18,20,22,24,26 Even: Am. swing…
A. Gymn. + 2 rds: 20/20 steps lateral monster 1′ plank Then, Barbell Warm-up Together B. Weightlifting, Let’s see your MAX ! 1. Power Snatch 2. Back Squat C. AMRAP 7′ 7 HSPU’s / Pike push-ups 14 Abmat sit-ups 21 DU’s / for everyone
A. Gymn. + Warm-up together B. For max reps target burpee 4 rounds of 5′ /3′ rest btw, sets/ 400m row 60 DU’s / 100 Single-unders 20 SDHP’s @42,5/35 × max reps target burpee C. Cool down
A. Gymn.+ AMRAP 6′ 12 air squats 12 crab & reach 6/6 shoulder presses 1/1 TGU B. Lower Body Strenght 4 sets: 8/8 single leg RDL 16 alt. pistols C. WOD: For Time: 10-9-8-7-6-5-4-3-2-1 @40/30 kg OHSquat Pull- up Ring Dip D. Acc. Work 100 side bands @empty bar
A. Intensive SMR in 8 minute, then 2 rounds: 2’ cardio machine 12 cossack squats 14 alt. KB hang cleans B. AMRAP 30’ 400 m row 10 Thrusters @empty barbell 10 Lateral burpees 15 HRPU’s 24 alt. reverse lunges C. Stretching together
