A. Warm-up: Gymn. + 3 min. Cardio machine! Then.. 2 Rounds of: 10/10 Single-Leg glute bridge 10/10 Single-Leg RDL 10 Push-ups Then.. Barbell warm-up B. Every 3’ x 7 sets (21 min.) Squat clean + Jerk x 5 reps *Start with 50-55% of 1RM *Increase + 2.5 or 5kg every 3 min. *No…
A. Warm-up: 50 Jumping jack 5 Inchworm 10 Banded good morning 10 Box steps @ 60/50cm 30s. HS hold 30s. Plank x 3 rounds B. Tng Broad jump @ 2RM! C. 6 Rounds for time: 50 Double-unders 5 Strict HSPU / 7 Kipping HSPU 1 Legless Rope climb / 1 Regular rope climb…
A. Warm-up: Gymn. + 3 Rounds of: 30 Plate hops 15m Monster walk 10/10 Suitcase DL 10/10 KB windmill 20 Alt. V-ups B. For time: TC: 12’ 15-12-9-6-3 Power clean @ 70/45kg 3-6-9-12-15 Bar Facing burpee C. Power clean @ heavy single or 1RM D. Accessory: Double KB Front rack carry x…
A. Warm-up: Gymn. + 2 sets of: 400m Run 20 Lateral box steps @ 60/50cm 10 Down-ups B. 5 Rounds for time: 200m Run 15 Box jump-overs @ 60cm TC: 15’ Rest 5:00 C. 5 Rounds for time: 400m Row 15 Wall ball @ 9/6kg TC: 15’ D. Accessory: 30s. Dead…
A. Warm-up: 20 Ring row 20 Alt. Toe touch in push-up pos. 15 PVC OHS 2/2 TGU @ easy KB x 2 sets B. 2 Tng Squat snatch @ go until 75-80% of 1RM C. 2 Rounds of: 15 Squat snatch @ 42.5/30kg 15 Strict HSPU NO REST! D. 2 Rounds…
A. Warm-up: Gymn + Amrap 8’ 100 Single-unders 10 Reverse snow angel 5/5 Half kneeling KB strict press @ easy 10 Kipping swing on bar B. Strict press (From rack) @ Heavy Single or 1RM! C. 3 Rounds for time: 100 Double-unders 10 Devil press w. double KB TC: 9’ *2×20/12kg KB …
A. Warm-up: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps Alt. V-ups x 20 reps 60s. Squat pos. Hold B. For time: 12-9-6 reps of: TC: 7’ STOH @ 60/35kg Front squat…
A. Warm-up: Gymn. + 3 sets: 200m Run 20 Walking lunges 15 Push-ups 15 Air squats B. Alt. Back rack lunges @ 10RM from rack! C. For time: TC: 24’ 400m Run 22 Weighted Box steps @ 1×22.5/15kg DB 400m Run 45 Wall ball @ 9/6kg 400m Run 45 Wall ball @ 9/6kg…
A. Warm-up: Gymn. + Amrap 8’ 10/10 Single-Leg RDL 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Practice: Rope climb (Legless) Pegboard C. 5 Rounds for time: TC: 20’ 1 Pegboard or 1 Seated Legless Rope climb 20 Burpee 10 Alt. Hang Snatch 10 Alt. Hang clean…
A. Warm-up: Gymn. + 2 sets of: 200m Run 60s. HS hold 60s. Wall Sit 60s. Plank B. “Running clock” 0:00-10:00 1600/1200m Run (4/3x400m) 10:00-20:00 5 Rounds of “Mary” 5 HSPU 10 Pistol squats 15 Pull-ups 20:00-30:00 1600/1200m Run (4/3x400m) C. Accessory: 25 Abmat Sit-ups 25 Hip Thrust on floor x…
