Warm up: 2 rds * 20 bird dog * 20″ plank hold * 10 air squat * 20 down up Lifting, strength a) Front squat 1 rep EMOM (start from 50%) +5 kg until failure b) Deadlift 2 rep EMOM, same w., 8 sets WOD 12′ amrap * 2 bar MU/6 C2B/ 10 pull up…
Warm up Lifting, gymnastics a)Deficit HSPU (w/abmat and plates) 1 rep max Rx: strict, Open: kipping /or practice b)Power snatch For time 10 reps@ 60 % of 1 rm 8 reps@ 70 % 6 reps@ 80 % 4 reps@ 85 % 2 reps@ 90 % WOD 5 rounds for time: * 400 m run *…
Warm up: 2 rds *6/6 cossack squat with light KB * 20” hollow hold * 10 scapula pull up * 15” ring dip hold Lifting, gymnastics a)BSQ E90” x 5 rdsx 3 reps(~85 %) b)Ring MU 5’ EMOM, 2-5 reps (Open: EMOM 3 pull up + 3 ring dip or 5-6 Bar MU) WOD 20’…
Warm up 3 rds * 250 m row * 30” plank *10 banded good morning *6 barbell press Lifting, strength Cluster daily max in 8’ WOD 20’ amrap * 400 m run * 10 thruster@35/50 kg * 15 push up Acc. Hollow rock 3×20
Warm up shoulder mob + 5′ amrap * 200 m run * 10 OHS with PVC * 20 shoulder taps in plank WOD In a 5:00 Window… Buy in: 100 Double-Under Time remaining, AMRAP: 12 Overhead Squats @barbell 4 Burpee Box Jump Overs Rest 3′ In a 5:00 Window… Buy in: 100 Double-Under Time remaining,…
Warm up: 4’ AMRAP * 20 dead bug * 10 m spider walk, 10 m crab w. * 20 mountain climber Lifting, strength a)1 hang power clean+ 1 power clean, same w. E90” x 6 rds b)Clean high pull 5×3@80-90% of a) WOD 15’ AMRAP * 21 am swing@12/20 kg * 11 STOH @30/50 kg…
Warm up shoulder+ hip mobility + 2 rds * 20” plank * 10 banded row * 10 alt. lunge steps * 10 alt. box step Lifting, strength a) 12’ OTM Odd: 3 BSQ@~ 80 % Even: Paralette L-sit hold x25” b) Weighted s. Pull up (Open: w/ot weight) 5×2 WOD For time Buy in: 35…
Warm up 5’ amrap * 10 scapula pushup * 5 get up Johnny * 30” superman hold * 10 air squat Lifting, strength a)Strict press E90” x 3 reps, not tng, 4 rounds b)Push up btw 2 plates (hands on plates) 4x 8-12 1’ rest btw sets WOD 10’ amrap * 15/12 cal row *…
Warm up 3 rds * 1’ easy row * 5/5 cossack squat * 20” HS hold Lifting, strength a)KB complex: 6’ max reps/rounds * 5 clean(anyhow) * 5 FSQ * 5 STOH WOD 10’ AMRAP * 20 pull up (20 TRX row) * 20 pistol squat (20 goblet sq) * 20 HSPU (20 push up)…
Warm up gymn+ running+ “animals” A)Lifting, strength KB complex: E90” x 6 rds 2 deadlift+ 2 russian swing+ 2 clean+ 2 FSQ + 2 STOH B)WOD 16’ amrap * 400 m run * 16 hang power snatch@20/30 kg * 16 box jump * 16 pushup C)Acc. hollow rock tabata
