A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run / 550m row • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9…
A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. Metcon For Time – 5 Rds.: •…
A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…
A. Gymn. + 3 Rds.: • 40″/40″ side plank • 10 hamstring curls @trx/ring/fitball • 15 banded pull- aparts B. Weightlifting 5x Snatch Complex • 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch Tempo Back Squat • 4×7 @60% 3-1-x-x C. EMOM 16′ • 1. 15/12 cals row •…
A. Games, then barbell warm-up together B.Metcon For time Buy in: Rx: 100 Double- unders Beginner: 200 simple 10 rounds: 10 thrusters @40/30 10 lateral burpees Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C.Metcon /1. AMRAP 6′ • 8 OHS @16/24 KB beginner: front sq • 8…
A. Gymn.+ Activation 2 rds: 15-15 m side monster walk 1′ plank 10/10 1-leg hip thrusts B. Weightlifting 6×1 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch /increasing weight/ 3×3 Snatch deadlift @75% of 1RM snatch C: Tempo Back Squat 3×5 /increasing weight, 3-1-×-×/ D. Metcon 4 RDS For time:…
A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. Metcon For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER: 30/15…
Mobility: General Activation: 2 RDS …
WU: GYMN + BB WU 3rds 10 wall sit shoulder 10 snow angel 10 alt scorpins 10 russian babymakers A. Strength 5 RDS / 2′ Rest 6 Shoulder Press + Max Rep Push Presses B. Metcon 4 RFT 400m Run 20 Push Presses 10 Deck Squats RX: 40/30kg Open: 30/25kg Beginner: BB C:Acc…
