A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. Every 4’ x 4 Rounds 75 Double-unders 15 Burpee Box jump-overs @ 60/50cm 8 Thruster @ 60/35kg C. Tempo Ring Push-up x 6-8 reps x 4 sets *[22X1] D. Side…
A. Warm-up: Gymn. + EMOM 16’ – 4 sets Min1: 15m Bear crawl (2×7.5m) Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row Min4: 15-18 Jumping squat B. Rope climb technic + practice in 5-8 min. C. EMOM 10’ 1 Rope climb (Legless) + 3/3 Single-arm KB Thruster (heavy!) …
A. Warm-up: Gym. + Amrap 6’ 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Power snatch + 2 Snatch balance @ heavy single! C. Deadlift 3×5 reps @ 70% of 1RM D. Fort time: (Tc: 8’) 30 OHS @ 40/25kg 30 Cal Row 30 HSPU Rest…
A. Warm-up: Gymn + 3 sets of: 5 Inchworm 10/10 Upright row @ KB 10/10 Half kneeling strict press 10 Ring row 15 Air squats B. Strict press – from rack 4×6 reps @ same weight *Try to heavier than last week C. “Karen” For time: 150 Wall ball @ 9/6kg *Target time:…
A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Warm-up for Clean & Jerk in 5 minutes Then.. Clean & Jerk @ 1RM C. EMOM 10’ Clean…
A. Warm-up: Gymn. + Amrap 12:00 60s. Shuttle Run 10/10 Single-arm Russian swing 12 Burpee 30/30s. Side plank B. 5 Rounds, Not for time: 3 Front squat @ heavy! 5 Strict HSPU *Open: 7 kipping HSPU / 9 Push-ups C. 10 Rounds for time: 10 Alt. DB snatch @ heavy! 10 Box…
A. Warm-up: 50 Jumping jack 10 Ring Row 20m Walking lunge 10 Hollow rock x 3 sets B. Practice in 5-8 min. (You can choose one) Ring or Bar MU C. Running clock 0:00-10:00 5 Rounds for time: 3 Ring MU / 4 Bar MU 10m Walking lunges w. Double Kb in front…
A. Warm-up: 250m Row 15 Push-ups 15 Band pull-aparts x 3 sets B. For Quality: 21-15-9 reps of: Floor press @ double KB or DB Single-arm KB Clean – left arm Single-arm KB Clean – right arm *use moderate/heavy KB or DB C. For quality: 1/1 @ TGU – Heavy KB 30/30s. Side…
A. Warm-up: 10 Inchworm 10/10 Single-Leg RDL 20 Hip thrust on floor 10 V-ups 10 PVC pass throught x 3 sets B. For time: TC: 20’ 400m Run 3 Legless Rope climb 7 Squat snatch @ 80/50kg *Open: 50/30kg + Regular rope climb C. Squat Snatch @ heavy single! D. Deadlift 3×10…
A. Warm-up: Gymn + 3 sets of: 45s. Plate hops 45s. Handstand hold 45s. Plank 45s. Squat hold (bottom pos.) B. “Mary” Amrap 20’ 5 Handstand push-up 10 Pistol squats 15 Pull-ups C. Strict press – from rack 3×8 reps @ same weight *Try to use 65-75% of 1RM D. Acc. 10/10…
