A. Warm-up: 200m Run 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – left arm 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – right arm 20 Air squat 10 Hollow rock x 3 rounds B. Single-arm Deadlift 1RM / arm RX: Use barbell Open: Use Kettlebell or…
A. Warm-up: EMOM 8’ Odd: 40s. Row @ moderate tempo Even: 12 Down-ups B. Rope climb technic in 5 minutes Then… 4 Rounds for time: 5/5 Single-arm KB Thruster @ heavy 2 Rope climb Tc: 8 min. C. In 10 minutes: Split jerk 1RM – from rack Open: Split jerk practice D….
A. Warm-up: 10-10m Single arm Front rack duck walk @ easy KB 5/5 KB windmill @ easy KB 60s. Plank x 3 rounds B. For time: 30 Double KB hang power clean @ heavy 24 Alt. Pistol squats 15 Double KB hang power clean @ heavy 12 Alt. Pistol squats Tc: 6’ C….
A. Warm-up: 10-10m Tiger walk (forward + backward) 10 Ring Row 10 Burpee 10/10 Single-arm KB deadlift @ medium weight x 3 rounds B. Amrap 18’ 200m Run 6 Muscle-ups (Open: Burpee Pull-up) 12 Am. Swing @ heavy 18 Wall ball @ 9/6kg C. Dead stop Deadlift x 5 RM – focus on…
A. Warm-up: EMOM 9’ Min1: 1 Wall climb + 30 Double unders (50 single unders) Min2: 15 Am. Swing @ easy KB Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold B. “Sprint wod” For time: 100 DU (open 150 SU) /24 Alt. Dumbbell Snatch @ heavy! 50 DU (open 75 SU) 12…
A. Warm-up: 5’ Gym. + 60s. Shuttle Run (15m) 30s. Rest x 3 sets with increasing volumen! B. EMOM 10’ 5 Strict HSPU + 5 Strict C2B pull-ups Open: 7 Push-ups + 7 Double KB sumo DL high pull C. For time: 45 Clean & Jerk @ 30/45kg 45 T2B (open: K2E) 45…
WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A. 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B. AMRAP 30’…
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Snow angel 10 KB Military press 15 Light KB SDHP A. Work up your daily max in this complex in 6 sets – starting with empty barbell. Sets begin in every 90”: Rx: 3 Deadlift + 2 Hang power clean + 1 Power jerk Open: practice same complex…
WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light A. 3 rounds: 45″ MU (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest B. EMOM 10′ Rx:…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds for quality: – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B. E90″ – 3 sets (speed focus) 3…
