Warm up: gymn + shaolin in 10’ A) OTM 12’ Odd: Double KB floor bench press x 10-12 Even: Strict pull up x 3-6 * * Rx: weighted if too easy; Open: with band B)Fran TC: 10’ 21-15-9 reps for time: – thruster ** – kipping pull up ** Rx:30/40 kg, Open: 20/30 kg or…
Warm up: 3 rft: * 60 SU * 15 banded good morning * 5 KB clean+ press (not single arm) 1)”Rower Hell” Tc’ 10 min 100/80 cal row Start and every min 5/3 leteral burpee 2)Bear complex practice + in 10-12’ up to heavy 3)Back squat 5×3, same weight 2-3’ rest 4)Tabata superman hold
Warm up: gymn+9’ EMOM Min 1- One-arm ring row x 6/6 Min 2- OHS, facing the wall x 12 Min 3- One-arm hang x 15”/15” * *Open: 30” active hanging 1)Work up for heavy single in 10-12’: 1 hang squat snatch+ 1 tng squat snatch from ground Open: power Sn 2)3 rft: 9/6/3 reps/ arm:…
Warm up: gymn+ tabata: down up with jump up 1)KB Clean + push jerk practice+ up to heavy 1-1 RM from ground in 5-6’ 2)Deadlift E2’ Heavy 3 rep x 5 rounds near ~ 85% or more of your 1 RM (Open: 5×5, same w.) 3)12′ AMRAP – 20 Russian Swing * – 15 Box…
Warm up with gymnastics + in team of two 4’ AMRAP cal row@ easy, changing always after 10 cal 1)KB snatch practice+ up to heavy 1-1 RM from ground in 5-6’ 2)Front squat E2’ Heavy 1 rep x 5 rounds near ~ 90% or more of your 1 RM (Open: 5×3 ) 3)4 rounds FT@…
A) In 50 mins (Part A) ‘Dork’ 6rft 60 DUs 30 kbs @24/16 15 burpees (Part B ) 1RM Squat Clean in the remaining time
Gymn + wu A) 5 sets (each side) 2 candlestick roll to pistols + 6-12 pistols (Don’t touch the ground with the other leg) B) EMOM 30′ – 6sets 1) 13/10 cal ski 2) 5/5 kb snatch 3) 13/10 cal row 4) 5/5 kb thrusters 5)30″ wall sit
Gymn + wu A) work up in 9′ 1 power clean + 3 tng push jerks B) 3*20 bsq from the ground , climbing (in 10′) C) amrap 8 4,8,12… Wb Db kb clean D) 100 abmat situp for time
Gymn + wu A) E90″ for 7’30” 8 s pull ups , immediately into 16 ub ring rows B) 5*10 DL , climbing (in 10′) C) E30″ for 16′ 1) 8-6 hspu 2) 8 vups 3) 16 DU’s 4) 8 KBS @24/16 D) acc 2 mins hollow hold
Gymn + wu A) work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B) 4 sets 1 snatch high pull + 2 low hang snatch high pull @110-120% of max A C) 5 rounds of 21 hang power cleans 15 ohs 9 facing burpees…
