A. Warm-up: 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats x 3 sets B. Push jerk + Split jerk 5 min. Practice 8 min. Go to heavy complex C. Wod Amrap 7’ 3-6-9-12-15…etc. Ground to overhead 60/40kg 1 Rope climb btw. sets (RX: Legless) D. 5 sets 3/3…
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 50 Jumping jack 10m Monster walk 10 Push-ups 20 Glute bridge on floor 20 Alt. V-ups B. Back squat E2mom x 5 reps 70-75% of 1RM C. EMOM 18’ Min1 – 12/15 Burpee Min2 – 5 Push jerk Min3 – 2/3 Rope climb Weights: RX: 70/45kg Open: 50/30kg Basic: 30/20, or…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry moderate weight B. Power snatch heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull 3 x 2 100% of B D. Wod…
A. 3 Rounds of: 60s. Shuttle Run 10m Tiger crawl – forward 10m Tiger crawl – backward 15 Air squat 15 Sit-ups B. Practice in 5-8 min. (You can choose one) Toes to bar Or Handstand walk C. For time: RX: 10-8-6-4-2 reps of: Bench press @ you choose weight Box jump @ 70/60cm Rest…
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters easy KB B. 1 Squat clean +3 front squat – climbing heavy 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 Tng…
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 5×8 medium/heavy weight C. Wod RX: Amrap 14’ 90 Double-unders 75 Wall ball 9/6kg 60 T2B 45 Push-ups 30 Alt. DB snatch 30-22.5 / 22,5-15kg Open: Amrap…
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Push Jerk climbing heavy, floor the start 5×6 Rest 60-75s. btw. sets C.Wod Then.. For time: RX: 50 Box jump 60/50cm 40 Push-ups 30 Hang power clean 70/45kg 20 Back…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. Strict Ring MU or Double-unders C.5×6 Shoulder press climbing heavy D. In 10 minutes: RX: 5 Rounds: 35 Double-unders 15 Power snatch 35/20kg BB In the remaining…
A. Warm-up: Gymn. + 3 sets 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Every 2’ x 5 sets Back squat x 5 reps 70-77.5% C. Amrap 3’ RX: 1 Bar MU 2 Strict…
