A. Warm-up: EMOM 12’ Min1: 45s. Row Min2: 12-15 Empty BB Push press Min3: 45s. Plank Min4: 12-15 Empty BB muscle snatch B. Every 2’ x 3 sets 10 Tng Snatch @ you choose weight *Focus on technic and good form RX: Squat snatch Open: Power snatch C. Tempo OHS x 5 reps @ increase…
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt. DB…
A. Warm-up: 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats x 3 sets B. Push jerk + Split jerk @ from rack 5 min. Practice 8 min. Go to heavy complex C. Amrap 7’ 3-6-9-12-15…etc. Ground to overhead @ 60/40kg 1 Rope climb btw. sets (RX: Legless) D. 5…
A. Warm-up: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. C2B/BMU/RMU practice 8 minute B. EMOM Death by Cluster 1 Cluster Start at 40kg male/25kg female Increase the weight w/ M:5kg, F: 2.5kg in every minute…. C. AMRAP 25’ 25 WB 20 Pullup 15 KB Thruster 10 Bar MU /C2B/Pullup…
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. E2’30” – 4 sets 5 Squat clean @70% Immediately complete 12 T2B B. E90” – 4 sets 12 KB floor press 8 Strict pull up C. 10-9-8-7-6-5-4-3-2-1 Deadlift – same weight as „A”. Lateral…
WU:3-5’ gymnastic AMRAP 5’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 DU/ 40 Single A. E90” – 6sets 3 Pause Fsq @65% 1RM (2” pause at the bottom) B. E5’ – 3 sets 40DU 6 Hang Squat snatch 50/35kg (35/25) 30 DU/60 Single 4 Hang squat snatch 20 DU/40…
Wu: gymn+mobility + zumba + aerobic A:team of 2 400m/400m human carry B:team of 3 ……40min tc’ 2000m row 666m/666m/666m then 2 people max reps: abmat sit up 50 hrpu syncro 2000m row 666m/666m/666m then 2 people max reps: wall ball 12 rope climb 2000 row 666m/666m/666m then 2 people max reps: syncro am swing 50 syncro burpee 2000m…
Wu: gymn+ mobility A: 2rds 25 cal row 25 band good morning 25 hip trust B: 12 min Find your daily max 1 RM Sumo deadlift C: For time 50 shoulder press 40 /30/25kg D:EMOM 20 -15/12 cal skierg – 3-7 sand bag or slam ball clean+ over to shoulder – 20 m lunges du kb…
Wu: Gymn+ shoulder and elbow mobility A: 3 light rds – 10 hand climb+ snow angel – 10 get up jhonnie – 10 plank to push up – 5 burpee+ air sq B: 5×3/3 Turkish Get Up climbing to heavy C: 8 min HSPU, Pull Up, MU practice D: E2MOM x6 – 5-8 kb snatch…
