Warm Up: 5’ amrap: – 30 DU/60 SU – 12 -12 m Bear Crawl forth and back 1- 0 Band Pullapart – 5 OHS By Wall (facing to the wall) A)Snatch Complex : E2′ for 10′ – 1 Snatch Deadlift – 1 Sn High Pull – 1 Power Snatch Rx: climbing, Open: 5×1, same weight…
Warm Up: 6’ amrap 200 m easy run 20” squat hold 20” plank hold 20 Mountain climber A)In 8 min work up to daily heavy in Rx: 1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat Open: 5×1 complex, same weight B)For time: TC:10’ 3 Rounds of: 5 Clean Rx: 60/40 kg, Open: 40/25…
Warm Up: 3 rounds of: 20 Shoulder Taps in Plank Pos. (Push Up Pos.) 12 Hollow Rock 6 Empty Barbell Press A)OTM 8’ Odd: Push Press x 3 (no TNG) Even: Rx: Strict Pullup x 5-8, Open: Banded or Ring Row x 10-12 B)Varazdin TD Workout 2: 40 WallBalls 40 Deadlift Rx: 50/80 kg, Open:…
Warm Up: 5’ amrap: 8/8 Single-leg Glute Bridge 8/8 Walking Lunges 30 Jumping Jack A)OTM 10’ Odd: Back squat x 5 @ ~ 70 % Even: Rx: Paralett L-Sit Hold x 20” , Open: Active Hanging or L-Sit Hang B)Varazdin Workout 1: 9’ amrap 300 m run 10 Swing 10 Burpees 200 m Run 20…
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Bergeron Open Test’ AMRAP 20′ 50 wb 50 du 40 box jump 40 t2b 30 c2b 30 burpee 20 power clean 20 jerk 10 power snatch 10 muscle up @ 65/45kg / open:45/25kg…
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 10 hang squat clean C) EMOM 12′ Odd) 4 strict hspu + 8 pushups ( Open : 4 pike pushups + 4 pushups…
A) amrap 6′ – 6 scorpion – 6 sn grip sh press btn & ohs – 6 cossack squat B) E2′ for 12′ – 6 sets , climbing 10 hang squat snatch C) 100 ring row (legs on box) *Every break, 10 cal row TC: 12′ 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 10 tng push jerk C) 21,15,9,3 reps front squat from rack (Climbing in weights, try to start from 85% of…
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 10 tng power clean C) 100 ring push ups *Every break, 10m bear crawl (Open: kneeling ring push up, 5m…
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 10 tng power snatch C) 21,15,9,3 reps back squat from rack (Climbing in weights, try to start from bodyweight) (Open: start from empty…
