Warm-up: Gymn. + Amrap 6’ 12m Walking lunges 12m Broad jump 15 Push-ups 15 R. Swing @ 12-16-20kg KB A. 3 sets of: 3 TGU – left arm 10 Toes to bar (strict if it possible) 3 TGU – right arm 10 Strict pull-ups Rest 60-90s. btw. sets *use moderate KB for TGU …
Warm-up: 3 Rounds of: 10/10 KB snatch @ easy weight 20 Dead bug 14 Alt. Box steps 40/50cm A. Tng box jump technic in 5-8 mins. Then, EMOM 12’ Odd: 5 Box jump @ as high as possible Even: 3-5 D-ball or Sandbag over to shoulder B. Back squat in 8-10 minutes RX:…
Warm-up: EMOM 9’ Min1: 60s. Skierg Min2: 20 Alt. V-ups Min3: 10 GTOH w. Plate A. 90s. Work / 60s. Rest x 6 rounds RX: 6 Power snatch @ 60/35kg Max distance Handstand walk in the remaining time (7.5m segments) OPEN: 6 Power snatch @ 40/25kg Max reps wall climb in the remaining…
Warm-up: 3 rounds of: – 10m Slow Bear crawl -10m Slow Tiger crawl – 5/5 1-arm KB hang squat clean @ medium w. – 60s. Jump rope (double-unders allowed) A. EMOM 10’ Odd: 15-20 Unbroken Wall ball 9/6kg Even: 60s. Recovery Row B. For time: 3 Bear complex @ 50/25kg 18 Pull-ups …
Warm-up: 3 rounds of: – 10 Inchworm – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy triple (2s. pause in the bottom pos.) OPEN: Pause front squat 6×3 reps , moderate weight B. For time: 400m Run Then, 24-20-16 reps of: Alt. KB snatch @ 16/24kg…
WU: 3-5’ gymnastic 3 rounds: 10 Pushups 60 Single under 10 Scapula pullups A. 4 rounds: 5 Wall Climb – rest 45” (Open: 3-4 Wall climb) 50 DU – rest 45” (Open: 100 Singles) 8/8 KB Half-kneeling shoulder press – rest 45” 15 Ring row – rest 45” (Open: 10-12 Ring row) B….
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A. EMOM 15’ 0 – 5 min: Rx: 5 Power Clean & OH @50% 1RM PC&J Open: 5 Power Clean & OH – light weight 6 – 10 min: Rx: 4 Power Clean & OH @60% 1RM PC&J Open: 4…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds: Rx: 15 reps Dimmel deadlift @~50% 1RM DL Open: 12-15 reps Dimmel deadlift – light weight Rest 90” btw sets (The Dimmel Deadlift is essentially the top 2/3 of a regular…
WU: 5′ gymnastic, then… 4 slow rounds: – 8 Snow angel – 4/4 Cossack squat – 8 OHS with pipe A. E2’ – 5sets RX: Snatch High pull + 2 Squat snatch + 1 OHS @60-70% Open: Snatch High pull + 2 Squat snatch + 1 OHS practice with light/medium weight B. E90′ – 4 alt. sets Odd: 4…
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: RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM Open: 1 Power Clean + 2 Hang Power Clean – practice with a light/medium weight…
