Warm up: 4’ AMRAP – 20 shoulder taps in plank – 20” reverse plank hold – 10 russian swing – 10 scapula pullup A)OTM 8’ Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup) Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press) B)Back squat 3×3, same weight 2’ rest C)For time:…
Warm up: gymnastic+ 5’ easy running outside+specific warm up for lifting (total ~15’) A)In EMOM style find daily 1 RM Hang Squat Clean Every min start with 3 burpee…. Start with 50% of 1 RM, do 6-8 sets (Open:EMOM 8’ : 3 burpee+ 2 hang squat clean@same weight) B)Aerob capacity: For time: -1500 m running…
Warm up after SMR: 3 rds: *250 m easy row *30” Superman hold * 30” Plank (Feet in fitball/BOSU, etc) *20 Alternating Box Step A) In team of 3 (or 4)~ 3 rds: Min 1- Dumbbell bench press, alternating x 14-16 reps Min 2- Split squat x 6/6 Min 3- Kettlebell one-arm row x 8/8…
Warm up: gymnastic+ 400 Simple under, every break 20” Active hanging on bar (scapula activation+ body in hollow pos.) A)Barbell warm up for complex… Every 90” (6 sets, climbing) – 1 Strict press – 2 Push Press – 3 Push Jerk or Split Jerk Always from ground. B)High pull from hang (close grip) 4×8, same…
Warm up: 5’ amrap – 30 m Bear Crawl – 20 Scapula Push up – 30” Plank hold+ 30” Superman hold In remaining time AMRAP Burpee@ warm up pace A)3 sets: – Half kneeling dumbbell hang clean+press x 5/5 – Narrow grip push up x 8-12 – Bottom up KB carry x 20”/20” 90” rest B)For…
A) Warm up: games B) ‘Otis’ AMRAP 15′ 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses. C) 5 rounds, in teams of 2 A:…
A)Gymn + 4 RNFT: – 6 bb thrusters – 8 bb muscle cleans – 10 rev lunge B) E2′ for 12′ – 6 sets , climbing 6 hang squat clean C) EMOM 16′ – 4 sets 1) 2 legless / 3 rope climb asc. 2) 20-12 pistols 3) 2*6 m HSW ( open : wall…
A)gymn + amrap 5′ – 10 scorpions – 10 slow bb ohs – 10 oh sit up B) E2′ for 12′ – 6 sets , climbing 6 hang squat snatch C) 5 ub sets : – 5 BMU – 5 C2B – 5 pullups – 5 T2B (Open: 5 pullups (bnd or anyhow) + 10…
A)gymn + 3 rnft: – 3 walk outs – 6 shoulder taps + 6 hip taps + 6 ankle taps – 9 x 1 bb good mornings + 1 btn push jerk B) E2′ for 12′ – 6 sets , climbing 6 tng push jerk C) EMOM 8′ 1 front squat , climbing D)…
A. WU: 400m slow run 3 rounds: – 8 Shaolin – 12 Pushup – 12 KBSDHP B. Warm up for Clean & Jerk C. Work in pairs: AMRAP 30 minutes – 201 m Running with medballs together – 8 Clean&Jerk RX: 60/40kg, Open: 45/30kg – 8 T2B (Open: K2E or Leg raises) – 20 Wall Ball Run…
