Warm up: 3 rounds * 2 wall climb * 8/8 opposite arm-leg raise in tiger crawl pos. * 6/6 single arm kettlebell squat clean+ jerk A)Lifting, strength Clean and jerk daily 1 rep in 15’, any style B)WOD a)For time, TC: 7’ *30 am swing@28/20 kg! (24/16 kg) * 30 strict HSPU (or 35 kipping…
Warm up 3 rounds * 30” HS hold * 10 down up * 12 alt box step Lifting, strength E2’x5 2 push press + 1 rack jerk WOD 4 rounds for time * 15 STOH@35/50 kg * 15 deadlift * 16 alt lunge steps, no weight Acc. Strict T2B 3×10-12
A)Warm up saolin+ hip mobility + some running B)Lifting, strength a)Squat clean 1 RM in 10’ C)WOD a)6’ AMRAP ladder * 1,2,3…. Ring MU/Bar MU/ CtB * always 35 DU/ 70 SU b)10’ AMRAP *10 burpee *20 air squat * 20 abmat sit up * 30 jumping jack D) Acc. 3 rnft: * 10 bent…
A)Warm up: 2 rounds * 6 OHS facing the wall * 6 goblet squat with 2” pause * 12 dead bug * 200 m run B)Lifting, strength a)OHS daily 3 rep in 8’ b)Back squat 3×2, same w.@~90-92.5 % of 1 RM 2-3’ rest btw sets C)WOD: 25’ AMRAP – 20 alt. DB/KB snatch@12-20 kg…
A)Warm up gymn+ 5′ amrap – 25 DU – 20″/20″ side plank – 12 reverse snow angel – 10 barbell snatch deadlift B)Lifting, strength a)5 sets, E 90″: 1 snatch deadlift + 1 snatch high pull + 1 power snatch, same weight b)”Randy”: 75 power snatch for time @ 25/35 kg TC: 7′ C)WOD 5…
A)Warm up SMR+ shoulder mob+ some cardiov. warm up B)Lifting, strength a) E90” for 6 sets 2 push press + 1 jerk /from ground/ b) Double KB strict press 3×10-12, same w. 90” rest btw sets C)WOD 15’ amrap – 15 ball squat clean – 15 T2B – 15 alternating dumbbell snatch D)Acc. Plank hold…
A)Warm up: 5’ AMRAP – 10 m Bear crawl – 20” HS hold – 10 banded good morning – 5 burpee B)Lifting, strength Deadlift Daily 3 RM (not tng) 2-3 min rest C) WOD 5 rounds of 50” work/10” rest – 12 deadlift (tng) @70% – AirBike – 30” HS walk or animal walk – row…
Warm up 3 rounds * 6/6 hang KB clean/ light/ * 15 down up * 10 banded good morning * 15” hollow hold Lifting, strength a)E90” x 5 sets same weight 3 deadlift+ 3 hang power clean+ 3 FSQ unbroken tng b) Grace 30 GTOH for time@42.5/55 kg; TC: 6’ WOD For time: 27-21-15-9 reps…
A) Warm up 9’ EMOM Min 1- 50-60 SU Min 2- 15” L-sit hold on bar + 15” hollow hold Min 3- 20-25” HS hold (freee or by wall) B)Lifting, strength a)Back squat 4×3,same w.@~ 85-90% of 1 RM+ 1x AMRAP set b) HSPU 6’ EMOM 6-10 reps C)Aerob capacity 🙂 Run 15’ outside (when…
A) Warm up: 3 sets of * 3 inchworm * 12 dead bug * 10 PVC OHS facing the wall * 8/8 OH light KB lunge steps B)Lifting, strength a)Power snatch daily 1 rep in 10′ b) Power snatch 5′ EMOM, 2 reps C) Gymnastics Rope climb 3′ AMRAP (Open: practice) D)WOD 13′ AMRAP *…
