Szerda WU with Partner: (You go, I go) 4 rounds of each: 8 Am. Swing @ medium w. 8 Air squat 8 Push-ups A. Partner workout: (Divide anyhow) For time: 1000m Row 100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100 Wall ball 100 Deadlift 100 Box jump-overs…
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 6′ RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean daily max or 1RM OPEN: 8×3 Squat clean , climbing…
WU: 3 rounds of: – 100 Simple under – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy double (2s. pause in the bottom pos.) OPEN: Pause front squat 6×2 reps , moderate weight B. „Mod. Nasty girl” RX: 3 rounds for time: 50 Air squats 7…
WU: 4 rounds: – 8 Back roll to Shaolin – 12 Banded Good morning – 6-8 Snatch grip press from behind neck in bottom position (empty barbell) A. Weightlifting In a 18 min cap: Rx: Squat Snatch – In 8 min find your 1RM Open: Power Snatch – In 8 min find your 1RM Rest 2 min Rx: Squat…
WU: 3 rounds: – 5/5 One arm KB Thruster – light, medium – 15 Band Pull Apart – light – 15 Situp A. Front Squat Rx: Every 2 min – 3 x 8 @70%+ Open: Every 2 min – 3 x 6-8 – moderate weight, perfect front rack position, vertical torso as possible B. Push Press Rx: Every 90″…
WU: 3 rounds: – 15 Russian swing – medium – 15 Reverse snow angel – 5/5 Windmill A. Power Snatch Rx: Every 2 min – 5 x 5 Touch & Go – work up to a medium/heavy-ish weight Open: Every 2 min – 5 x 3 Touch & Go – moderate weight B. Every 5 minutes…
WU: 3 rounds: – 10m forward and 10m backward Monster Walk – 15 Moderate weight American swing – 10 Scapula pull ups A. Back squat Rx: In 12 min find your 1RM Open: In 12 min work up to a heavy-ish 5 reps B. 4 rounds for time: Rx / Open 50m Farmer Walk…
WU: 3 rounds – 10/10 Light KB Push press – 15 Sit up – 10 Goblet Cossack squat A. Rx: In 10 min find your 1RM Squat clean Open: In 10 min practice squat clean with increasing weight B. For time: Rx / Open 60 KB Squat clean & Jerk 24/16kg (change hand…
WU: 3 rounds – 20 Montain climber – 20 BND good morning – 10 Scapula pull up A. Deadlift Rx:4 x 4 80-90% @1RM Open: 4 x 6 60-70% B. AMRAP 20′ Rx: Run 400m 50 DU Run 200m 15 Target Burpee Open: Run 400m 150 Single Run 200m 15 Burpee C. Rx: Max reps…
A: SMR and mobility B: OTM 9′ – 15 Push ups Rx: diamond push up Open: close push up – Pull ups Rx: 10 chine pull up Open: 6-8 chine ring row or band pull up – 15 ring dip Open: box dip C: 3000m Row, or Skierg or Assault Air Bike Rx: 300 DU Open:…
