warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B:Find your 3RM Push Jerk – 10min C:Every 3min x6 10 pull up 20 jump air squat 10 burpee ttb 20 jump lunges D:3rds 10/10 kb romanian deadlift 20 alt kb dead row 60 sec superman hold
Warm up: gymn + mobilty + 3rds 10m inch worm 10m crab walk (high hip) 10 wall squat A: BB wu Amrap 5′ ( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press) B: 10 min Find your heavy complex 2 snatch balance + 3ohs Open: Focus on technik…
Warm up: SMR+ gymnastics A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up… B)For time: – 400 m run – 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg) – 400 m run – 20 Back squat @ 90/60 kg (Open: 69/ 35 kg) – 400 m run – 20 Power Clean@…
Warm up: 3 sets: * 30” HS hold * 14 Bird Dog * 20 Shoulder taps in plank * 10 light Kb am swing * 10 cossack squat A)Work up to heavy in 10 min: – 1 Hang Power clean – 1 tng Power Clean – 1 Front squat – 1 Push Jerk – 1 Rack…
Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger crawl forth and back x7/7 m B)AMRAP 20’ in team of 2: * 1000 m row( one work, one rest) * 300 m run (together) * 50…
Warm up: 10 min gymn+ hip mobility+ running A)Squat clean 5-6x 2 reps, climbing weights 90” rest btw sets No tng B )5 rounds for time * 21 Am swing Rx: 28/20kg, Open: 20/12 kg * 16 Box Jump overs * 8 T2B (Open: 12 V-Sit up) C)EMOM 12’ Min 1- Double…
Warm up: 3 sets: – 15 dow up – 6/6 KB clean@ light – 30″ plank A) Bench press 4×3, same weight 90″-2′ rest B) Death by lateral burpee: EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds C)21-15-9 reps of:…
Warm up: 5’ AMRAP * 30” easy run in the gym * 10 m tiger crawl * 20”/20” side plank * 15 air squat A) Back squat E2’ for 12’ 3 reps, climbing B)Strict press 4×3, same weight @~80 % C)15’ AMRAP of – 20 WallBall 6/9 kg – 30 Abmat Sit up – 50…
A) gymn + amrap 6′ 12 sh taps in push up pos 10 reverse lunges 8 down ups 6 sit ups B) daily max split jerk from rack in 10 mins C) AMRAP 12′ 2 Push Presses @50/35 2 Toes to Bar 2 Box Jump Overs 4 Push Presses 4 Toes to Bar 4 Box…
A) gymn + 20 m of Bear crawl, tiger walk, inchworm, dwarf walk B) Emom ‘as long as you can’ 5 WB 1 deadlift (inc weight, start: 60/40 , add 5/2,5kg at every round) C) amrap 7′ – 5*10m shuttle run – 7 jumping squats – 9 push ups – 11 sit-ups D) 5*12 alt…
