Gymn + Team Games ⛹️ AMRAP 25′ 0:00-05:00 16 cals Row 16 Box jumps 05:00-10:00 16 Thrusters @empty bar 16 Pullups / Ring rows 10:00-15:00 16 Burpees 16 alt. KB snatches @medium weight 15:00-20:00 16 Mountain climbers 16 Russian swings @medium weight 20:00-25:00 16 HRPU’s 16 Situps Then, Relaxation, stretchin
Gymn. + 3 rounds: 15 m bear walk – 15 m tiger walk 5 low hang power cleans 5 front squats 5 push presses @empty barbell A.E30″ for 5′ 1 C&J @40/25 kg E30″ for 4′ 1C&J @50/35 E30″ for 3‘ 1 C&J @60/45 E30″ for 2′ 1 C&J @70/55 E30″ for 1′ 1C&J @80/65…
Gymn. + 3-4 sets: 30 High knee run 30 Mountain climbers 12 Air squats 10 Ring rows A. Amrap 6′ 1-1,2-2,3-… Strict pullup Strict handstandpushup B. 5RFT: TC’25’ 400 m Row 20 Walking lunges 12 db KB Hang snatches (Rx: 2×16/20) (Open: 2×8/12 or alt. KB Hang snatch) 6 Burpee box jump overs 3 Rope…
Shaolin warm-up + 3 sets: 1’30” Row 10-10 Cross body single arm deadlifts @DB 50″ Plank A. Amrap 4′ 10 Deadlifts @60/40 10 Bar facing burpees Rest 2′ Amrap 4′ 8 Deadlifts @80/55 8 Bar facing burpees Rest 2′ Amrap 4′ 6 Deadlifts @100/70 6 Bar facing burpees (Open: You choose weight and increase every…
SMR + Gymn + 3 sets of: 10 air squats 10 kipping swings 5 muscle snatches @empty bar A. EMOM 7′ Rx: 1 Squat Snatch @80 % of 1RM Open: 1 P. Snatch @80% / Sq.Snatch practice @easy weight B. E3′ for 18′ 15 T2B’s / V-ups 15 Box Jump overs 15 OHS’s @42,5/30 /…
WU + Hip Mobility + 3 sets: 1′ Jogging 10 Cossack squats 4 (single) pull-ups A. Back Squat E2′ for 10′ 5×3-4 @87,5 C. Rx: 4x 10-16 Push- ups , legs on box Open: 4x 8-14 Simple push-ups (kneeling or @ band) D. AMRAP 15′ 5-5-5-10-10-10-15-… C2B / Simple Pull-up / Jumping Pull-up Medball Sit-up…
A. Warm up with Games B. Partner Wod / For Time 180 Human Carry / change at 30 m 100 Wallballs / change at 10 reps 1500 m Row / ..300 m 75 Burpees / syncron 800 m Run / together 100 Am. Swings / ..10 reps
SMR + WU with Barbell + A. AMRAP 6′: 1′ skierg 10 Low hang power clean @empty bar 10 Air squats 30 Mountain climbers B. Every 45 secs for 9 minutes Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. 10 RFT 1 Bear complex Rx: 70/40kg, OPEN: 50/30kg 20 DU’s…
A. WU+ Gymn. 3 sets of: 1′ Shuttle run (15m) 10 Trx face pulls 10 Lateral box step overs (70/80) 1/1 TGU B. I go, You go 8/8 rounds 15 SDHP’s Open:@16/20 or RX:@20/24,28 12 Box jumps 9 Burpees TC: 25′ C. Ass. Work 3 sets: 20″ L-sit 30 Straight body ceiling-reaching crunches D. Stretching
Wu+ Amrap 5′ 10/10 Upright rows @DB 10 m Tiger Walk 10 Air squats 10 Down-ups A. In 8-10′ Rx: Find your daily heavy Sq. Snatch Open: Find your daily heavy P. Snatch B. In 20 minutes: 9 RFT: 11 Pullups 15 Thrusters @empty bar Max distance row in remaining time. C. 200 Russian Twists…
