Warm up: 5′ AMRAP – 30″ Handstand hold – 1 Wall Climb – 30″ Plank – 10 Barbell Strict Press A) Not for time: Rx: *Ring dip (strict): 8-8-6-6-4-4 reps *Bench press @ double KB :8-8-6-6-4-4 reps (Increase weight) *Turkish get-up : always 2 reps (1/1) Open: *Weighted box dip 8-8-6-6-4-4 reps (Medball on…
Warm up: Gymn+ FT easy pace: 50-40-30-20-10 Simple Under + btw rounds 20” Plank hold A)Front squat First barbell warm up! 5×3 reps, same weigth 2’ rest btw sets B)Cindy, 20′ amrap: Rx: 5 C2B, 10 Push Up, 15 Jumping Air Squat Open: 5 Pullup, 10 HR Push up, 15 Air Squat …
Warm up: 5′ amrap: 12 Scapula push up 12 Overhead Squat by wall 8 light burpee A)Rack jerk E 90″ for 12′ 3 reps, same weight Open: 3-5 reps, practice, light weight B)3 rounds for time of: TC:15′ 10 dumbbell/kettlebell power snatches, left arm 10 single-arm overhead squats, left arm (Open: Front squat) 10 T2B (Open:…
Warm up: 3 sets of: – 20″/20″ Single-leg plank – 15 Deadlift@ light KB – 25″ Hollow hold – 200 m easy run A) 10′ OTM: Odd: 5 TnG Deadlift @ ~ 70 % of 1 RM (Open: 10 reps 40/60 kg) Even: 12 Box Jump B)AMRAP 10′ – 20 Medball Clean (squat) @ 6/9…
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m Run @42,5/30 C) 3 sets of: 8 strict T2B 30″/30″ side plank
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 8 hang squat clean C) EMOM 12′ – 4 sets 1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)…
A) amrap 6′ – 6 scorpions – 6 sn grip sh press btn & ohs – 6 cossack squat B) E2′ for 12′ – 6 sets , climbing 8 hang squat snatch C) 80 banded! strict pullups (!!for everybody!!) Every break : 5 ring rows TC:8′ D) EMOM 15′ – 3 sets 1) 15/12 cal…
A) amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B) E2′ for 12′ – 6 sets , climbing 8 tng push jerk C) EMOM 8′ 2 front squat , climbing D) AMRAP 16′ 4 BMU (open: jumping bmu…
A) amrap 6′ – 6 alt sh taps in tiger pos. – 6 high hang muscle clean – 6 front squat – 6 bb good morning B) E2′ for 12′ – 6 sets , climbing 8 tng power clean C) 80 seesaw press @db KB (you choose the weight) Every break : 1 wall walk…
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 12′ – 6 sets , climbing 8 tng power snatch C) EMOM 8′ 2 back squats , climbing D) EMOM 10′ – 5 sets Odd) 15 power snatch @35/25…
