1)Warm up: 6′ amrap – 12 cal easy row – 30″ handstand hold – 8/8 single leg hip thrust – 8/8 dead bug 2)Push press 5×2 same weight 90″ rest 3)Front squat E2′, 4 rounds, 3 reps 4)15′ amrap – 10 thruster @35 kg/50 kg – 5 shuttle run 10 m back and forth
1)Warm up with coach + barbell warm up 2)Team of 3: Teams of 3, For Time 60 Deadlifts@80/50 kg, 1000 m row 50 Hang Power Cleans@35/55 kg 100m row 40 Push Jerks@30/50 kg, 1000 m row 3000 Meter row, the other 2 people: dead hang 60 Deadlifts, 1000 m row 50 Hang Power Cleans, 100m row 40 Push Jerks, 1000…
Big SMR, gymnastics 1)5’amrap * 6 inchworm *25″ plank * 30 jumping jack * 20 shoulder taps in push up pos. 2)3 sets for quality, 90″ rest btw sets * 3-8 strict pull up * 8/8 box step, 1x KB in farmer carry, opposite arm-leg * 10-12 push up * 30″ superman hold 3)25′ EMOM: 40″ work/20″…
1)SMR, gymnastics 2)Kettlebell Complex x 3 sets: Halos x 5 each direction Press x 8 each side Windmills x 5 each side Bottom’s Up Carry x 15m each side Single-Arm Front Rack Alternating Reverse Lunges x 6 90″ rest 3)EMOM 15′ Station 1- Power clean x 5 reps (Basic: 10 reps/empty barbell or 10 double KB clean)…
1)2 sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Dead Bugs x 20 2)Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/left Station 2 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/right Station 3 – 12 Band-Resisted Rows with barbell Station 4 – 45-60…
1)6′ amrap – 8 ring row – 8 barbell clean+press – 20″/20″ side plank – 1′ easy cardio 2)From 0:00 to 06:00 Build to a Heavy Power Clean & Jerk 2′ rest From 08:00 – 3 Rounds – 12 Power Cleans 61/43 kg – 8 Chest to Bar Pull-ups/ 12 pull ups – 12 Push Jerks …
1)SMR, gymnastics, animals 2)4 rounds – 1000 m row – 4′ AMRAP: 35 DU/ 70 SU, 40 mountain climber, 30″ plank 1′ 30″rest btw rounds 3)3 sets – 8/8 one arm row /KB – 30″ superman hold + 15″ hollow
1)6′ amrap – 8 wall snow angel – 12 banded row – 20″ plank – 1/1 turkish sit up – 20 jumping jack 2)Strict pull up 5 x 3-8 reps 1′ rest btw sets 3)12′ OTM Odd: 5 heavy dumbbell man makers (row, push up deadlift & clean; no press!) Even: 15 L-sit up 4)12′ AMRAP…
1)Gymnastics + hip mobility 2 rounds: *barbell warm up/8 reps/:sn deadlift, high pull, muscle sn, ohs *30″ plank 2)6 sets climbing 1 hang snatch pull + 1 hang snatch high pull + 1 hang power snatch 3)Every 2’30” x 4 sets * 15 m walking lunge steps, 2x KB in farmer carry *15 roman…
1)5′ amrap – 6/6 shoulder taps in push up pos. and 6 HR push up – 1′ easy row – 10 air squat 2)4 sets, 90″ rest btw sets – Bench press x 6 reps – Rope climb x 2 3)5 rounds for time – 10 double dumbbell thruster – 15 sit up /10 GHD…
