A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position snatch RX: climbing, Open: max load 80% 1 high hang snatch + 1 hang snatch + 1…
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
Warm up:In 10 min: partner warm up, funny things, partner carry, etc…….. what the coach want. 😉 A)Back squat (~10-15 min total) 5-5-3-3-1-1 reps for time Increase weight in every round, start with easier, and go heavy 1 RM or New PR at the end! 🙂 B)5 rounds for time: (TC: 30′) – 5 run…
Warm Up: 5’ amrap: 8/8 Single-leg Glute Bridge 8/8 Walking Lunges 30 Jumping Jack 10 snow angel Shoulder press 5×8 climbing weight Metcon: 8 rds 300 m row 11 double dumbell burpee deadlift Acc: 3-4 rds 10 weight sit up 10 barbell biceps 10 bb triceps
A. Warm-up: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
A. Warm-up: Gymn. + 3 sets of: 50 Jumping jack 10m Monster walk 10 Push-ups 20 Glute bridge on floor 20 Alt. V-ups B. Every 2’ x 5 sets Back squat x 5 reps @ 75% of 1RM C. EMOM 15’ Min1 – 12/15 Burpee Min2 – 5 Push jerk Min3 – 2/3 Rope climb Weights: …
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. Metcon RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt….
WU: 3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 Mountain climbers A. EMOM 10′ Odd: 10-12 Inverted barbell row Even: 10-12 Diamond push-ups B. Metcon For time: RX: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster 60/40kg Sumo DL high pull 60/40kg OPEN: 10-9-8-7-6-5-4-3-2-1 reps of: Thruster…
Wu: gymn+ mobility A: 2rds 25 cal row 25 band good morning 25 hip trust B: 12 min Find your daily max 1 RM Sumo deadlift C: For time 50 shoulder press 40 /30/25kg D:EMOM 20 -15/12 cal skierg – 3-7 sand bag or slam ball clean+ over to shoulder – 20 m lunges du kb…
Wu: Gymn+ shoulder and elbow mobility A: 3 light rds – 10 hand climb+ snow angel – 10 get up jhonnie – 10 plank to push up – 5 burpee+ air sq B: 5×3/3 Turkish Get Up climbing to heavy C: 8 min HSPU, Pull Up, MU practice D: E2MOM x6 – 5-8 kb snatch…
