A. Warm-up: 125 Single-unders 10 Inchworm 25 Air squat 60/60s. Side plank x 3 rounds B: 8 min practice hswlk, rx free handstand hspu C: Split jerk climbing heavy 3 reps 8 min D: Metcon 4 rds 300 m row 15 barbell bench press 40-70/20-50 kg (open: doubke kb-db) basic: hand realase burpee 300…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90″ – 5 sets 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A. E90″ – 5 sets 5 TnG Power Clean @60% (Open: 3-5 reps – medium weight) B. EMOM 8′ – 5 double KB russian swing 2×12/20 (Open: 2×8/12-16) – 5 Thruster 2×12/20 (Open: 2×8/12-16) C. Metcon 21-15-9 reps…
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A: Front Squats 4-5 rds 8-10 reps ( choose weight) B: Partner metcon 300 simple under (partner hip thrust hold) 60 back squats 40-60/20-40 kg (partner plank hold) 250 simple under…
Warm up: 3 sets: 30” HS hold 14 Bird Dog 20 Shoulder taps in plank 10 light Kb am swing 10 cossack squat Then: 8 min practice Hswlk B:8 min Find your 3 rm hang sq clean( open: easy-medium power clean technik) C: Metcon 3-4 Rounds for Time 400 meter Run / 500 m row…
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B: E2mom 10’ 10/10 du kb split sq fr rack 20 alt gorilla row C: Partner wod 800 m row 90 push up ( partner hollow hold) 90 wall ball ( partner plank hold) 90 box jump (…
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A.E2MOM 10′ – 5 rounds – 6/6 KB step ups 2×12/20kg (Open: 2×8/16) – 50 DU (80 Single) B. E2MOM 10′ – 5 rounds – TnG Deadlift 5 reps 100/70kg (Open: 70/50) – 30 Butterfly Sit-ups 10/20kg plate C. For…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. With a continuously running clock complete the following: – In 7’ find your 3RM Push press ( Open: practice – 3-5 reps) – In 5’ find your 2RM Power jerk (Open: practice – 2-4…
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A.Squat snatch: Find your daily heavy double in 10 min Then: 2 x 2 @90% of daily heavy double 2 x 3@80% B.Emom 7’ 5 BSQ 65-70% C.Metcon…
WU:Gymn + Mob 3 rounds: – 20 Banded GM – 5 Scapula pull ups + 5 Ring row – 10 Down-ups A: Emom 10’ – 16-20 alt. du kb Z press – 12-16 alt. Pistol Rx:+ weight B: Pertner workout 100 cal row 8 rds 20 du kb swing 10 du kb lunges…
