A. Warm-up: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps Alt. V-ups x 20 reps 60s. Squat pos. Hold B. For time: 12-9-6 reps of: TC: 7’ STOH @ 60/35kg Front squat…
A. Warm-up: Gymn. + 3 sets: 200m Run 20 Walking lunges 15 Push-ups 15 Air squats B. Alt. Back rack lunges @ 10RM from rack! C. For time: TC: 24’ 400m Run 22 Weighted Box steps @ 1×22.5/15kg DB 400m Run 45 Wall ball @ 9/6kg 400m Run 45 Wall ball @ 9/6kg…
A. Warm-up: Gymn. + Amrap 8’ 10/10 Single-Leg RDL 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Practice: Rope climb (Legless) Pegboard C. 5 Rounds for time: TC: 20’ 1 Pegboard or 1 Seated Legless Rope climb 20 Burpee 10 Alt. Hang Snatch 10 Alt. Hang clean…
A. Warm-up: Gymn. + 2 sets of: 200m Run 60s. HS hold 60s. Wall Sit 60s. Plank B. “Running clock” 0:00-10:00 1600/1200m Run (4/3x400m) 10:00-20:00 5 Rounds of “Mary” 5 HSPU 10 Pistol squats 15 Pull-ups 20:00-30:00 1600/1200m Run (4/3x400m) C. Accessory: 25 Abmat Sit-ups 25 Hip Thrust on floor x…
A. Warm-up: Gymn. + 3 sets of: 30 Plate hops 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. For time: 90-75-60-45-30-15 Double-unders *5 Squat snatch after each set @ 60/35kg (Open: 45/25kg) Tc: 13 min. C….
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Cardio machine (Row, Bike, Ski) 2 Wall climb 24m (2x12m) Double KB front rack carry 15 Banded good morning B. Strict press – from rack 6×2 reps @ same weight *Try to heavier than last week C. 3 Rounds for…
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Duck walk 12 Cossack squats 12 HR push-ups 12 Band pull-apart B. Squat clean + Front squat + Jerk @ go to heavy! C. For time: 25-20-15-10-5 Push Jerk @ 42.5/30kg *10 Front Squats after each set Tc: 9’ D. Accessory: 25…
A. Warm-up: 1:00 Cardio machine / 200m Run 10/10 Single-Leg RDL @ use KB or DB 20 Steps walking lunges 20 Alt. V-ups 30s. HS hold x 3 rounds B. Handstand push-up practice RX: Def. Strict HSPU 5×3 reps C. Every 4’ x 8 Rounds (32min.) 20m Double KB or DB Front rack…
A. Warm-up: Gymn + 3 sets 30/30s. KB bottom up carry @ easy 10/10 Split squats + 10 Air squats 3-5 Strict Pull-ups 30-45s. Handstand hold B. Every 90s. x 7 sets @ you choose weight! 3 Power clean + 6 Push press + 9 Back squats C. For time: TC: 9’ 21-15-9…
A. Warm-up: Amrap 6’ 30 Jumping jack 10 Alt. Shoulder taps in push-up pos. 10 Alt. Knee taps in push-up pos. 10 Sit-ups B. Practice in 8-10 min. @ you can choose your weakness Handstand walk HSPU Handstand hold C. In 12 minutes: 2K Row In the Remaining time: Max reps HSPU …
