A. Games, then barbell warm- up B. For time: Buy in: Rx: 100 Double- unders / Open: 50 Double- unders 10 rounds: 10 Thrusters 40/30 10 Lateral burpees Cash out: Rx: 100 / Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders!
A. Warm up together RX/OPEN B. 20.4 TC: 20′ 30 Box jumps 15 Clean&Jerks @43/30 30 Box jumps 15 Clean&Jerks @61/39 30 Box jumps 10 Clean&Jerks @84/52 30 Pistols 10 Clean&Jerks @102/66 30 Pistols 5 Clean&Jerks @125/79 30 Pistols 5 Clean&Jerks @143/93 BASIC/BEGINNER AMRAP 20′ 30 alt. reverse lunges 15 KB clean&jerk /…
A. Intensive SMR for at least 8-10 minute, then 2 rounds: 2’ cardio machine 50” plank @alt leg raises 10 ring rows B. AMRAP 30’ 400 m run /5 rounds in the corridor/ 12 C2B pull- ups / pull- ups / jumping pull- ups 24 air squats 12 burpee box get overs @100/120 cm C….
A. Gymn. + 2 rounds: 40”/40” side plank 20/20 m front rack carry @ 16/20 KB 40” superman hold B. Weightlifting 5×1 complex @75 % of power clean max /no tng!!!/ 1 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. 5 rounds for time 10 DB power cleans @heavy db…
A. Gym. + Scapula activation B. 3 sets: 5 strict pullups 10 chest supported row @ medium DB C. Core strenght 3-4 sets (1’ rest btw sets) 10” L- hang hold 10 GHDSU’s / 10 weighted abmat situps 30” plank (hands on fitball) D. For time: 10-9-8-7-6-5-4-3-2-1 SDHP RX: @50/35 OPEN: 42,5/27,5…
A. Gymn. + Activation 3 rounds 10/10 m side monster walk 10 scapula pull-ups 8 hamstring curls on trx/ring/fitball B. Weightlifting 6×1 /rest btw sets/ 1 high pull + 1 power snatch @70% 3×9 /rest btw sets/ Snatch deadlift @60% of snatch 1rm 4×10 /rest btw sets/ Tempo back squat 2-1-x-1 C. WOD – AMRAP…
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) 230m run 10 SDHP 10 box jumps C) amrap 23′ (in pairs) – 10/10 burpees over the partner / Plank – 23m/23m wheelbarrow – 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts) – 23 synrcon sit…
