WU: 3 rounds – 10/10 Light KB Push press – 15 Sit up – 10 Goblet Cossack squat A. Rx: In 10 min find your 1RM Squat clean Open: In 10 min practice squat clean with increasing weight B. For time: Rx / Open 60 KB Squat clean & Jerk 24/16kg (change hand…
WU: 3 rounds – 20 Montain climber – 20 BND good morning – 10 Scapula pull up A. Deadlift Rx:4 x 4 80-90% @1RM Open: 4 x 6 60-70% B. AMRAP 20′ Rx: Run 400m 50 DU Run 200m 15 Target Burpee Open: Run 400m 150 Single Run 200m 15 Burpee C. Rx: Max reps…
A: SMR and mobility B: OTM 9′ – 15 Push ups Rx: diamond push up Open: close push up – Pull ups Rx: 10 chine pull up Open: 6-8 chine ring row or band pull up – 15 ring dip Open: box dip C: 3000m Row, or Skierg or Assault Air Bike Rx: 300 DU Open:…
A: OTM 20′ – Row, Rx: 15cal Open: 8-10 cal – 5/5 reverse lunges with BB behind neck Rx: 40-60 kg Open: 30kg – 1-2 rope climb Rx: leg-less – 15 abs roll B: 8 min Pistol squat Rx: find your heavy 3 reps / leg Open: pistol practice and progression C: 6-6-6 min Run Skierg Row D: 3 rds 12 barbell…
A:OTM 10′ – Atomic sit up with 2,5-10kg plate Rx 10, Open 6-8 – 8/8 Single leg romanian deadlift with 4-16kg kb B: 3 sets 3 reps Tempo deadlift [4141] Rx: 60-65-65+%, Open: 40-45-50% C: 8min find your heavy man maker w. Dumbell or kb Open: db or kb man maker practice D: Amrap 10 With the 60% of C 1.2.3.4.5…….
A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B: 8min : Rx: Triple under Open: DU under practice C: 10-8-6-4-2 Shoulder press, climbing du kb 90 sec rest D:10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open: 15/10kg – Thruster – V-ups E: Streching w….
A:Rx/ open 2rds 15 cica hát , homorú hát 15 power clean and press empty bb 15 m monster walk and 15 back 15 goblet squat 4-6-8 kg kg kb 15 cluster empty bb B: 8min Rx Find your 1 reps cluster open: 1power clean+1fs+1power jerk: Focus technic C: 4×4 3 sec Pause Back Squat…
A: OTM 9′ 8 Scapula pull up 10 Get up Jhonnie 12 burpee B:3 sets of Tempo OHS, climbing [5151] Open: PVC , Technic BB, women BB Rx: 30-40-50 kg C: „Isabel” 30 Squat Snatch Rx: 60/40 kg Open: Power Isabel chose wieght D: For Time Rx: 60/40kg Open: Choose weight: 40/25 30 push jerk 30 clean 30 bar facing burpee…
Warm up : Rx/Open: 6’ amrap: – Goblet squat x 8 with 2” hold at bottom@ light kb – 10 band pullapart @easy band – 30” Plank – 15 Hip Trust A)Rx: Find 1 RM Thruster from ground in 8’ Open: In 8’ 4-5x 1 [1 thruster+ 2 fsq]@ same intermed. weight B)3 rounds for…
A)7’ amrap: – 12 scapula push up – 6 sitting snow angel by wall – 12 goblet squat@light – 3/3 cossack – 12 Dead bug B)Clean and Jerk (squat clean+split jerk) Rx: Daily 2 RM ( no tng but 2 RM) in 12’ Open: 6x 2 same weight, then rack jerk practice C)E2’ for 8’…
