Sz-V A) gymn + games B) AMRAP 36′ /work in pairs/ – 500m Run together – 40 WB (over the pull up bar, to the partner) – 30 T2B (A: work while B: hanging) – 20 partner deadlifts (MM@180 , FF@110 , mixed@140) – 10 muscle ups C) 3 sets: 7-13 ab wheel roll outs…
A) gymn + AMRAP 7′ 10 Scorpions 8 Push presses 6 Hanging knee raises (or K2E) 4 Cossack squats B) Paused Push Jerk (3″ at receiving position) Work up to heavy double in 8′ C) Front Squat 3*6 @ 70% D) Max butterfly pull-ups, then.. If your score: – under 30 : 2 sets: 70%…
A) gymn + AMRAP 6′ 3 muscle snatches 3 snatch balances 6 deadbugs 6 down ups B) squat snatches (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) snatch pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) max kipping HSPU then 2 sets: 70% of max reps E) AMRAP 6′ 2*10m shuttle…
A) gymn + 100m tiger walk *E30″ : 1 air squat B) Work up to max : weighted pistol (both leg) C) EMOM 12′ – 4 sets 1) 10 alt pistols 2) 14/10 cal row 3) 14 push-ups + 4 burpees D) EMOM 12′ – 3 sets 1) 10 burpee-deadlifts @ double DB!!! (You choose…
A) gymn + AMRAP 6′ 10 scapula pull ups 10 taters @easy KB B) max strict pull up (no supinated), then 2 sets : 70% of max reps C) E30″ for 12′ – 6 sets 1) 3 power cleans 2) 7 box jumps overs 3) 3 stoh 4) 7 box jump overs @ 75 %…
A) Gymn +100m Bear crawl * E30″ : 1 burpee B) max strict HSPU, then 2 sets : 70% of max reps C) 4×6 Power Snatches, climbing from 50% of 1RM (no tng) D) AMRAP 9′ 20 air squats 3 burpees 15 air squats 6 burpees 10 air squats 9 burpees 20 T2B 3 burpees…
Weekend Team Games! SB Team Competition Wods.
A. Gymn. + Barbell Warm up with Coach B. EMOM 10′ ODD: 1 rounds Cindy (5 pullups+10 pushups+15 Air squats) EVEN: 4 Power Clean @70-75% of 1 RM REST 3′ C. EMOM 10′ ODD: 6 Burpees + 6 Wallballs EVEN: 4 Push Jerk @70-75% of 1 RM REST 3′ D. E 2′ 30″ for 12’30”…
Warm up @ ‘PVC Pipe’ + A. AMRAP 8′ 15 m Bear walk 15 m Walking lunges 15 m Tiger walk 15 m Broad jump B. 5×3 Drop Snatch (climbing) / Practice Rest 1′-1’30” btw sets C. E1’30” for 6′ OHS 4×2 RX: @85-90% of 1RM Open: you choose the weight D. AMRAP 7′ (SB…
Gymn. + A. 3 rounds of: 2′ Row 10 Inchworms 15 Jumping squats B. Amrap 10′ 400 m Run, Then 2,4,6,8… HSPU KBSWING V- UPS C. EMOM 20′ 1. 14 Alt. DB! Snatches 2. 32 Russian twists @15/10 plate 3. 14/10 cals Skierg 4. 28 Abmat situps 5. 14 Wallballs D. Acc. 4 sets 15…
