WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing A.BSQ 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30) B.METCON 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 Banded good morning A. Lift E2’ – 5sets 3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J B. Lift 8-10’ work up to a heavy single Power snatch C.Metcon AMRAP…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds 20 plank to push up 20 dead bug 20 bird dog 10 russian babymaker B: Back Lunges Alt. Deficit back lunges 5×10 C: Metcon 5x4min 160 m inga run 8 push up 12 dumbells thruster 8 push up 160m inga run D: Acc 3-4…
WU: 3-5’ gymnastic 3 slow round: – 10 Get up jhonnie – 25 DU – 15 Light WB A. E2’ – 4 sets Front squat x 8 reps – @60% 1RM (from the floor) and then…. E90” – 4 sets 2 Push jerk – same weight (from the floor) B.Metcon 2…
WU: 3-5 gymnastic 3 slow rounds: 5-8 Strict pull up 12 Jumping lunge 10 Light (empty) BB Snatch balance A.EMOM 5’ 5 Power snatch @60% 1RM Immediately…. EMOM 4’ 4 Power snatch @70% 1RM Immediately…. EMOM 3’ 3 Power snatch @80% 1RM B.Metcon 4 rounds for time: 15 Target burpee 15 OHS 30-50/15-35kg…
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. EMOM 10’ – 5 sets -5 Squat clean @50-55% 1RM -8-12 T2B B. 3 sets: AMRAP 4’ / Rest 2’ 2/2 KB Snatch 24/16kg 2 C2B Pullup 4/4… 4…. 6/6…. 6….. etc….
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 100-120/60-80 kg open 70-90/30-50 kg 5/5 kb press half kneeling rx:24/16; open 20/12 C:Metcon For time 10 ohs 60/40 open 40/25 basic: front sq w.du kb 15 ring dip 20 jump sq…
Wu: gymn+ Mobility A: 4 light rds 50 du/ 75 simple 20 shoulder taps hspu position 50m double plate carry pinch grip choose weight B: 15 min Handstand walk practice and progression C: Metcon Every 90 sec x 10 5sumo dl high pull 30/20-25 kg 7 push press 9 power snatch max distence inga run…
wu: gymn+ mobility A: 2 light rds 30 sec tiger hold 30 m bear walk 30 skeater jump 30 sec bridge hold B: E2mom 12’ – 10/10 one arm kb romanian dl + 5/5 one arm ohs C: Metcon: double dumbell party team of 3 For time 90 devils press 90 cal skierg/row 90 double…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
