2018

Warm up: 3 sets: * 30” HS hold * 14 Bird Dog * 20 Shoulder taps in plank * 10 light Kb am swing * 10 cossack squat A)Work up to heavy in 10 min: – 1 Hang Power clean – 1 tng Power Clean – 1 Front squat – 1 Push Jerk – 1 Rack…

Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger crawl forth and back x7/7 m B)AMRAP 20’ in team of 2: * 1000 m row( one work, one rest) * 300 m run (together) * 50…

Warm up: 10 min gymn+ hip mobility+ running   A)Squat clean  5-6x 2 reps, climbing weights 90” rest btw sets No tng   B )5 rounds for time * 21 Am swing Rx: 28/20kg, Open: 20/12 kg * 16 Box Jump overs * 8 T2B (Open: 12 V-Sit up)   C)EMOM 12’ Min 1- Double…

Warm up: 3 sets: – 15 dow up – 6/6 KB clean@ light –  30″ plank A) Bench press 4×3, same weight 90″-2′ rest B) Death by lateral burpee: EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds C)21-15-9 reps of:…

Warm up: 5’ AMRAP * 30” easy run in the gym * 10 m tiger crawl * 20”/20” side plank * 15 air squat A) Back squat E2’ for 12’  3 reps, climbing B)Strict press 4×3, same weight @~80 % C)15’ AMRAP of – 20 WallBall 6/9 kg – 30 Abmat Sit up – 50…

A) gymn + amrap 6′ 12 sh taps in push up pos 10 reverse lunges 8 down ups 6 sit ups B) daily max split jerk from rack in 10 mins C) AMRAP 12′ 2 Push Presses @50/35 2 Toes to Bar  2 Box Jump Overs  4 Push Presses  4 Toes to Bar  4 Box…

A) gymn +  20 m of Bear crawl, tiger walk, inchworm, dwarf walk B) Emom ‘as long as you can’ 5 WB 1 deadlift (inc weight, start: 60/40 , add 5/2,5kg at every round) C) amrap 7′  – 5*10m shuttle run – 7 jumping squats – 9 push ups – 11 sit-ups D) 5*12 alt…

A) gymn + 3 rnft – 5 muscle snatch + ohs – 10 scorpions – 10 dead bugs B) EMOM 30′ – 5 sets  1) 1 power snatch 2) 12 facing burpees 3) 2 squat snatch 4) 12/10 cal ski 5) 3 OHs 6) 12/10 hspu /@80% of 1RM snatch/ C) E90″ for 7’30” –…

A) gymn + 3 rnft – 10 snow angel + push up – 5 ‘János’ + walk out – 10 sit up B) EMOM 16′ – 4 sets 1) 2 wall walk + 8 T2B 2) 50 DU 3) 20 burpee 4) rest walk C) EMOM as long as you can 1 cluster  ( Start:50/35…

A) gymn + amrap 5′ 10/10 cross body DL 10 alt. v ups 10 jumping squats B) Emom 8′ 5-7 strict pull-up + 5-7 dip C) E90″ for 12′ – 8 sets , climbing 2 back squat + 1 btn thruster + 2 push jerk D) Amrap 14′ 7 T2B 14 steps OHWL @24/16 KB 9 K2E…