Gymn. + A. 3 rounds: 14 cossack squats 20″ high knees 20″ butt kickers 20 shoulder taps in plank pos. B. AMRAP 6′ Partner A: row for distance Partner B: 20 Du’s – 15 alt. DB! Snatches – 10 Jumping lunges @DB (goblet hold) (change after every full round) Rest 2′ AMRAP 5′ Partner A:…
Gymn. + SMR + A. 3 rounds: 1′ Jogging 12 Hip thrusts 30 M. Climbers B. 5 rounds for time / TC’ 15′ 9 Box step overs @db 16/12 kb 15 Deadlifts @60/45 21 Pull- ups Rest 4′ C. EMOM 9′ 1′ 25 Abmat situps 2′ 35″ Saw plank 3′ 45″ Sandbag hold D. Stretching…
Gymn. + A. AMRAP 8′ 15 m Bear walk 5 Muscle Snatch @empty bar 5 OHS @empty bar 15 m death march @2x db or kb B. For time TC’ 8′ 9 – 7 – 5 – 3 – 1 Power Snatch Male : @50 – 57 – 65 – 72 – 80 kg Female…
Gymn. + Warm up + A. 3 slow rounds: 15 m duck walk 5 inchworms 10 reverse crunches 20″/20″ side plank B. E2′ for 10′ Back Squat 5×1-2 @92,5% of 1RM C. Weighted Pushups 4x 8-12 reps (1’30” rest btw sets) D. RX : 19.2 Beginning on an 8-minute clock, complete as many reps as…
Gymn. + Team Games A. Every 4′ for 30′ First 4′ (AMRAP) 12 db kB cleans 40 du’s / 100 single unders 12 hrpu’s Second 4′ (AMRAP) 250 m row 12 db kB push presses 12 Jumping lunges Third 4′ (AMRAP) Run B. Core / 5sets of: 15 hollow rocks 15 medball sit-ups 15 arch rocks…
A. Gymn. + Barbell warm up: 3 rounds: 5 deadlifts+ 5 clean pulls+ 5 high pulls+ 5 hang p. clean+ 5 fr. squats+ 5 push presses+ 1′ Plank B. Clean & Jerk (no tng) 3×3 @80 of 1RM 3×2 @85 2×1 @90 C. For time 10 rounds TC’ 10′ 30 DU / 90 Single under 3…
SMR + Gymn. + A. AMRAP 10′ 20 cals on cardio machine (200 m run if you want) 10 Pushups 15 Air squats B. 5 rounds of: 16 Alt. floor presses 16 Alt. pendlay rows /1’30” rest btw sets/ C. For time: 21,18,15, 12…3 Jumping squat GTOH @20/10 plate D. 3 sets of: 15 banded…
A. WU. + Gymn. + 4 rounds: 1′ Jogging 10 Am. swings @easy kb 30″ Plank 30″ Back plank B. Find your 10 RM tng deadlift in 10′ C. Amrap 10′ 1 TG ‘up’ / left arm 7,5 m OH Walking lunges 1 TG ‘down’ 1 TG ‘up’ / right 7,5 m OH Walking lunges…
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. EMOM 10′ ODD:…
Gymn. + Hip mobility + A. 3 rounds: 10 Alt. v-ups 8 Medball clusters @9/6 6 Down-ups B. 19.1 Amrap15′ 19 Wallballs @9/6 19 cals Row C. Back Squat 5×2-3 reps @90% of 1RM. /2′ rest btw sets D. 4x max unbroken pushup / 1’30” rest btw sets
