Warm up: gym+ hip and thoracic mobility 6 min Amrap, but min 2 rds 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat snatch+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec…
Warm up 2 rds * 30” reverse plank hold * 5 get up Johnny * 10 air squat with 2” pause at bottom * 200 m run Lifting, strength Back squat 4×3, same w. 2’ rest btw sets WOD 21-15-9 *thruster @25/40 kg * abmat sit up * heavy russian swing Cardio 10 min running…
Warm up gymn+ running WOD a) 2 rounds of 5’ time cap: * 25 cal Row * 15 burpee box climb over @~ 120/140 cm * AMRAP rope climbs in remaining time 2’ rest btw rounds b) For time Cash in: 10 bar MU/25 pull up 5 rounds of: * 8 CTB/8 inverted row * 5 STOH @40/70…
Warm up 4’ amrap * 30 SU * 12 hip thrust *8 barbell clean * 15 jumping jack Lifting, strength a)Power clean EMOM 2 reps, same w., 8 rds b)Hang clean high pull 5×3 WOD 3 rft, TC: 13’ *65 DU/130 SU * 20 double KB clean * 30 burpee Acc.: 3 rnft * 10-12…
Warm up: 2 rds * 20 bird dog * 20″ plank hold * 10 air squat * 20 down up Lifting, strength a) Front squat 1 rep EMOM (start from 50%) +5 kg until failure b) Deadlift 2 rep EMOM, same w., 8 sets WOD 12′ amrap * 2 bar MU/6 C2B/ 10 pull up…
Warm up Lifting, gymnastics a)Deficit HSPU (w/abmat and plates) 1 rep max Rx: strict, Open: kipping /or practice b)Power snatch For time 10 reps@ 60 % of 1 rm 8 reps@ 70 % 6 reps@ 80 % 4 reps@ 85 % 2 reps@ 90 % WOD 5 rounds for time: * 400 m run *…
Warm up: 2 rds *6/6 cossack squat with light KB * 20” hollow hold * 10 scapula pull up * 15” ring dip hold Lifting, gymnastics a)BSQ E90” x 5 rdsx 3 reps(~85 %) b)Ring MU 5’ EMOM, 2-5 reps (Open: EMOM 3 pull up + 3 ring dip or 5-6 Bar MU) WOD 20’…
Warm up 3 rds * 250 m row * 30” plank *10 banded good morning *6 barbell press Lifting, strength Cluster daily max in 8’ WOD 20’ amrap * 400 m run * 10 thruster@35/50 kg * 15 push up Acc. Hollow rock 3×20
Warm up shoulder mob + 5′ amrap * 200 m run * 10 OHS with PVC * 20 shoulder taps in plank WOD In a 5:00 Window… Buy in: 100 Double-Under Time remaining, AMRAP: 12 Overhead Squats @barbell 4 Burpee Box Jump Overs Rest 3′ In a 5:00 Window… Buy in: 100 Double-Under Time remaining,…
Warm up: 4’ AMRAP * 20 dead bug * 10 m spider walk, 10 m crab w. * 20 mountain climber Lifting, strength a)1 hang power clean+ 1 power clean, same w. E90” x 6 rds b)Clean high pull 5×3@80-90% of a) WOD 15’ AMRAP * 21 am swing@12/20 kg * 11 STOH @30/50 kg…
