A. Warm-up: Gymn. + 3 Rounds of: 50 Jumping jack 10 Joga push-ups 10 Empty BB deadlift 20 Air squats B. “Running clock” 0:00-8:00 “GRACE” 30 Clean&Jerk @ 60/40kg 8:00-22:00 For time: 100 Lateral burpee Then, in the remaining time 1 rep Max Clean&Jerk C. Front squat @ go to heavy Triple! …
A. Warm-up: Gymn. + 2 sets of: 10/10 Single-Leg box steps 15 Ring row 5/5 Single-arm KB press 1/1 TGU 15 Air squats B. Amrap 7’ 8 Burpee Box overs @ 120/100cm 16 Alt. KB snatch @ 24/16kg 24 Air squats Rest 3’ Amrap 7’ 8 Kipping HSPU 16 Cal Row 24…
A. Warm-up: 15m Tiger walk (2×7.5) 10 V walk in glute bridge pos. 3-5 Strict Pull-ups 10 PVC pass throught 5 Empty BB OHS x 2 sets B. For time: TC: 9’ 4-3-2 Rope climb 9-7-5 Squat snatch @ 60/35kg Rest 5:00 C. For time: TC: 11’ 4-6-8 Ring MU 9-7-5 OHS…
A. Warm-up: Gymn + 3 sets of: 20 Alt. Shoulder tap in push-up pos. 10 Double KB Strict press @ easy KB 60s. Plank 20 Air squats B. 2 Snatch grip push press (behind the neck) + 2 Snatch grip push jerk (behind the neck) – from rack x 5 sets @ increasing weight …
A. Warm-up: Gymn. + 3 min. Cardio machine! Then.. 2 Rounds of: 10/10 Single-Leg glute bridge 10/10 Single-Leg RDL 10 Push-ups Then.. Barbell warm-up B. Every 3’ x 7 sets (21 min.) Squat clean + Jerk x 5 reps *Start with 50-55% of 1RM *Increase + 2.5 or 5kg every 3 min. *No…
A. Warm-up: 50 Jumping jack 5 Inchworm 10 Banded good morning 10 Box steps @ 60/50cm 30s. HS hold 30s. Plank x 3 rounds B. Tng Broad jump @ 2RM! C. 6 Rounds for time: 50 Double-unders 5 Strict HSPU / 7 Kipping HSPU 1 Legless Rope climb / 1 Regular rope climb…
A. Warm-up: Gymn. + 3 Rounds of: 30 Plate hops 15m Monster walk 10/10 Suitcase DL 10/10 KB windmill 20 Alt. V-ups B. For time: TC: 12’ 15-12-9-6-3 Power clean @ 70/45kg 3-6-9-12-15 Bar Facing burpee C. Power clean @ heavy single or 1RM D. Accessory: Double KB Front rack carry x…
A. Warm-up: Gymn. + 2 sets of: 400m Run 20 Lateral box steps @ 60/50cm 10 Down-ups B. 5 Rounds for time: 200m Run 15 Box jump-overs @ 60cm TC: 15’ Rest 5:00 C. 5 Rounds for time: 400m Row 15 Wall ball @ 9/6kg TC: 15’ D. Accessory: 30s. Dead…
A. Warm-up: 20 Ring row 20 Alt. Toe touch in push-up pos. 15 PVC OHS 2/2 TGU @ easy KB x 2 sets B. 2 Tng Squat snatch @ go until 75-80% of 1RM C. 2 Rounds of: 15 Squat snatch @ 42.5/30kg 15 Strict HSPU NO REST! D. 2 Rounds…
A. Warm-up: Gymn + Amrap 8’ 100 Single-unders 10 Reverse snow angel 5/5 Half kneeling KB strict press @ easy 10 Kipping swing on bar B. Strict press (From rack) @ Heavy Single or 1RM! C. 3 Rounds for time: 100 Double-unders 10 Devil press w. double KB TC: 9’ *2×20/12kg KB …
