Gymn + wu A) E90″ for 7’30” – 5sets 8 shoulder press @50-40/35-25, immediately into 16 UB push ups B)3*20 fsq , climbing (in 10′) C) E30″ for 16′ – 8sets 1) 8 pull ups 2) 6 target burpees 3) 8 T2B 4) 6 box overs D) 60 bb side band
A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 25 Wall ball @ 6/9kg 20 T2B 15 Power snatch @ 42,5/30kg C. Core 20 Banded good morning No rest! 60s. Superman hold Rest 1’ x 3 rounds …
A. Warm-up: 60s. Shuttle run 15 Russian swing @ moderate weight 15 Goblet squat @ moderate weight 15 V-ups x 3 rounds B. Squat clean + Front squat – daily max! C. For time: 21-15-9 Pull-ups Burpee box jump-overs @ 60/70cm ! Tc: 8’ D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy weight …
A. Warm-up: 1p Hollow rock 10 Cluster with plate @ 15/10kg 10 Box jump @ 50/60cm No Tng! 30-40s. Dead hang on bar x 2-3 rounds B. Power clean + Push jerk + Tng squat clean + Split jerk x 7 sets @ increasing weight C. Clean pull x 5 reps @ 100% of B…
Warm-up: 10m Tiger walk – forward 10m Tiger walk – backward 10/10 Upright row @ easy DB or KB 10/10 Windmill @ easy DB or KB 15 Jumping squats x 3 rounds A. Squat snatch – heavy single Then, 3 Rounds of: 3 Squat snatch @ 70% of A 2 Squat snatch @ 75% 1…
A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold x 3 rounds B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets C1. 3 Rounds for time: 21 Pull-ups 15 Burpee 30m Weighted Walking lunges Rest 5:00 Repeat 3 rounds! C2. 3 Rounds for time: 800m Run 500m…
A. Warm-up: 125 Single-unders 10 Inchworm 25 Air squat 60/60s. Side plank x 3 rounds B. Tempo Strict push-ups x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C1. Amrap 20’ 2 Ring MU 4 Strict HSPU 8 Am. Swing @ 24/32kg C2. 15 Rounds for time: (TC:…
WU: 3-5’ gymn. + 3 rounds: 15 Banded Good morning 10 Keljfeljani 4 rounds for time: 3 Shoulder to overhead 70/45kg (Open: 50/35) 1 round „Cindy” (5 Pullups, 10 HRPU, 15 Air squat) 6 Power clean 70/45kg (Open: 50/35) 2 round s „Cindy” 9 Deadlift 70/45kg (Open: 50/35) 3 rounds „Cindy” TC: 35’
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A. E90″ – 5 sets 5 TnG Power Clean @60% (Open: 3-5 reps – medium weight) B. EMOM 8′ – 5 double KB russian swing 2×12/20 (Open: 2×8/12-16) – 5 Thruster 2×12/20 (Open: 2×8/12-16) C. 21-15-9 reps of: –…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90″ – 5 sets 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…
