WU: 2-3 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 hamstring curls 10/10 one leg hip thrust, on bench pad A. EMOM 12’ 10-12 Inverted barbell row 10-12 Diamond push-ups 10-12 back squats 50-60% B. Wod For…
A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B:Practice 8 min : Rx: Triple under Open: DU under practice C: Shoulder press 10-8-6-4-2 climbing du kb 90 sec rest D:Wod 10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open:15/10kg – Thruster – V-ups E: Streching w. coach
A:Wu 2rds 15 cat camel 10 power clean and press empty bb 15 m monster walk and back 15 goblet squat 4-6-8 kg kg kb 10 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 RX: 70 % Open: 50% -55%-60%x2 D: Every…
Wu: 3 rds 15 hip thrust 20 band good morning 30 sec plank twist 60 sec cardio A: E2mom x5=10 min – 10 deadlift 40-50% , basic double kb – 10 sttb, sk2e 2 min rest E2mom x5=10 min – 10 stiff leg deadlift – 20 alt V-ups B: Playbaby 4 rds 400…
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 15-15-15…
Wu: Emom 12 – 15-30 m hswlk , tiger wlk – 20-30 sec L-sit hold on parallette – 1-2 rope climb , rx: leg less A: Strenght 8-8-5-5-3-3 climbing weight Bench press Back sq chine up rx:weight Barbell bench row B: Wod 0-10 min 8 push press 12 oh lunges 200 m run 10-12 min…
Wu: 3 rds 15 hswlk/ bear walk 6/6 one arm kb sumo deadlift high pull 12 lateral bos step overs A)TGU 3×3/3 climbing B)Rx: Strict pullup 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C: Wod For time: TC:12’ Rx – 30 Pullup – 15 Box…
A: 3 rds 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats B:Practice 10 min -hspu, hswlk, muscle up C: Shoulder press 10-8-6-4-2 climbing weight rx-open: barbell basic: double kettlebell D:Wod 3×4 min Amrap 30 du, 70 su 6 devil jerk 12 cal row 1 min rest…
Warm Up: 6’ amrap 200 m easy run 20” squat hold 20” plank hold 20 Mountain climber A)In 8 min work up to daily heavy in Rx: 1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat Open: 5×1 complex, same weight B)For time: TC:10’ 3 Rounds of: 5 Clean Rx: 60/40 kg, Open: 40/25 kg 10…
A: 8-10min smr+gymn B:3 light rds -5 hrburpee -5/5 one leg get up jhonnie open 10 get up jhonnie -5 thruster w. Band (green, purple or grey) -5 wall climb B:3 set max reps weighted push up 2 min rest btw set C: „Kelly” 5 rds 400m run / 500 m row 30 box jump…
