1)Warm up: running + hip mobility 2) 3 rds: – 20” handstand hold by wall – 10/10 m bottom up KB carry – 30” superman hold 3)Lifting, strength BSQ 3x 5@~ 85% of 1 RM 4)15’ EMOM 5 pull up+ 10 push up +15 air squat Less number when out of minute, like 3 pull…
Warm up: 2 rds – 10 m tiger crawl – 10 snatch deadlift – 10 T-push up – 15 cal row A) Lifting, strength 1 Snatch + 1 Hang Snatch Daily max + 2 sets of back-off B) Push press Daily 3 rep in ~ 10 min C) 5 rounds for time – 8 cluster…
Warm up: 3 rounds: 50 SU opposite shoulder touch in push up position x 20 8 overhead squat by wall A) Lifting, strength Every 2′ for 12′: Clean + Jerk + Front squat – increasing weight B)For time /TC: 12’/ – 50 kipping HSPU/ 50 Box push up – 50 wall ball – 200 DU/…
A) gymn + 80m bear crawl *E30″ : 1 burpee B) 3 Attemps : max reps butterfly pull up C) Daily Max Power Clean in 8′ D) E20″ for 15′ – 5 sets 1) 10 DU’s 2) 1 C&J @70% of C 3) 5/3 cal Ski 4) 1 C&J 5) 10 air squats 6) 1…
A) gymn + AMRAP 6′ 8 shoulder presses @ empty bar 8 burpees 20″/20″ side plank 40 high knee run B) 3 Attemps: max reps kipping HSPU C) AMRAP 20′ 50 box jump overs 30 KB thrusters @24/16 KB 10 rope climb or pegboard asc. 30 KB OH reverse lunges 50 abmat sit ups D)…
A) gymn + AMRAP 6′ 6 cossack squats 1/1 TGU B) EMOM 8′ Odd) 30″ max reps alt. Pistol Even) 17 KBS @28/20 Rest 2′ EMOM 8′ Odd) 30″ max cal Assbike Even) 17 GHDSU Rest 2′ EMOM 8′ Odd) 30″ max reps alt. Pistols Even) 17 burpees Rest 2′ EMOM 8′ Odd) 30″ max…
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) 3 attemps: max reps strict pull up C) Front squat 4*1 @95% (If you feel it easy, go for PR..) D) E30″ for 12′ 1) 6/4 cal Row 2) 6 T2B 3) 6 alt. DB Hang clean…
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) 3 Attemps: max reps of Strict HSPU C) 4*1 Power Snatches @90-95% of max If you feel it easy, go for a PR.. D) For time: 400m Run 40 burpees E) 3 sets: –…
A) Gymn + Games B) Skill : pegboard or rope climb C) ‘Holleyman’ 30 RFT: 5 WB 3 HSPU 1 power clean @100/70
A) Gymn + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 jumping jacks B) EMOM 9′ Split jerk singles (Work up to heavy) C) Front squat 3 * 2 @90% D) 3 UB sets of: 9-9-6-6-3-3 Butterfly pull up – T2B E) 0-5′ (TC : 3′) 30 burpee box jumps…
