A. Warm-up: Amrap 6’ 50 Mountain climbers 1/1 TGU @ 12/8kg KB 10 Scapula pull-ups 10 Banded good morning B. Amrap 15’ RX: 10m Walking Russian swing 10m Handstand walk 10m Burpee broad jump 10m Tiger walk OPEN: 10 Walking Russian swing 10m Tiger walk 10m Burpee broad jump 10m Bear walk C. Every 2’ x 4…
A. Warm-up: 5-7 mins. SMR + 3 Rounds of: 10 Medball clean @ 6/9kg 3 Broad jump 30/30s. Side plank B. For time: RX: 15-12-9-6-3 Heavy wall ball 12/9kg 5-4-3-2-1 Muscle-up (Ring if it possible) TC: 9’ OPEN: 15-12-9-6-3 Wall ball 9/6kg 10-8-6-4-2 Pull-up or Inverted Ring row TC: 9’ C. RX: Power clean Daily max…
A. Warm-up: 8-10mins. Running warm-up B. EMOM 10’ RX: Odd: 40-50 Double-unders Even: 5 TNG Squat snatch @ you choose weight OPEN: Odd: 35s. Amrap Single-unders Even: 5 TNG snatch @ you choose weight C. Front squat 3×12 reps @ 55-60% of 1RM Rest 2:00 btw. sets D. Double KB or Dumbbell OH carry 250m…
WU:Gymn + Mob 3 rounds: – 20 Banded GM – 5 Scapula pull ups + 5 Ring row – 10 Down-ups A. Proper warm up for the WOD B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg) 7 Burpee pullups (Open: Banded or ring row) 10 Amswing (RX: 32/20kg Open: 20/12kg) Run 200m
WU:Gymn + Mob 3 rounds: – 5/5 KB Around the head – 10 Opposite arm-leg raises in tiger crawl position – 8/8 One-leg Hip thrust A. RX: Work up to an 1RM-ish in Power Jerk from rack in 10 min Open: Power jerk practice – 3 reps of sets B. E2MOM 10′- 5sets – 5…
WU:Gymn + Mob 3 rounds: – 10 Cossack squat – 10 Russian swing – 10 Sit ups A. Power clean + Hang power clean + Push jerk: 5 x 1+1+1 RX: climbing for a heavy set Open: practice the complex – across rest 60-90 sec B. Push press Rx: 3 x 5 ism. @70% 1RM…
WU:Gymn + Mob 3 rounds: – 10 Goblet squat – 5/5 KB Push press – light/medium – 30 DU / 60 Single A. Hang snatch from beyond the knee – work up to a heavy triple in 10-12 min B. Front squat RX: 3 x 5 @75% 2 x 3 @85% Open: 5 x 5…
WU:Gymn + Mob 3 rounds: – 8 Wall facing OHS – 10 KB SDHP – 10 Scapula pullups A. Snatch mobility + wu: Snatch sots press in recieving position 3 x 5 B. Power snatch + OHS: 5 x 2+2 RX:climbing for a heavy set Open: practice with a managable weight rest 60-90 sec C….
WU: Gymn + Mob 3 rounds: – 10 Good morning to squat to GM to stand complex – 10 Snow angel A. Hang clean from beyond the knee RX: work up to a heavy triple in 10-12 min Open: work up to a medium triple in 10-12 min (focus on technique) B. Back squat RX:…
A:10 min shaolin + hip, shoulder , ankle mobility B: rx 5×8/8 pistol + weight open: pistol progression band, box, trx, ring C: Team of 3 Tc 35′ 100 cal row: 1 row, 2 du kb front rack hold, rx:24/16; open: 16/12 kg 50 syncron dead du kb cluster 1000m run 50 syncron dead du kb…
