2019

A) gymn + 600m run + 3 air squats after every 40 steps (4 steps in – 4 steps out -> nose breathing) B) ‘Akker’ 10 RFT: 22 push ups 22m walking lunges 22 air squats 22m bear crawl 200m Run TC: 50′

A) gymn + 4 mins work in pairs A: Half fish game B: Climb in the ladder of: 1,2,3… air squat+push-up …then change B) Paused Split Jerk (3″ at receiving position) Work up to heavy single in 7′ C) Front Squat 3*5 @ 75% D) Pull- ups For Time! Rx: 75 Open: 50 Scaled: 25…

A) gymn + 20 reps of: @empty bb – muscle clean – strict press – front squat – high hang squat clean B) Squat Cleans (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) Clean Pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) Max reps of def. Kipping HSPU (From 2*10/5 kg…

A) Gymn + 4 RNFT: – 3 get up Johnie – 6 alt T2B – 6 clappin’ push ups – 9 RKC swings @easy B) EMOM 30′ – 5 sets 1) 10 alt pistols 2) 15/11 cal ski 3) 15 KBS @28/20 4) 10 alt pistols 5) 15/11 cal Assbike 6) 7 T2B + 21…

A) gymn + AMRAP 5′ 3 walk outs 12 ankle taps in push up pos. 9 banded pull-aparts 36 jumping jacks B) max reps weighted strict pull ups, then @5/2,5kg plate 2 sets : add 1 rep to the last week’s 70% C) AMRAP 7′ 10 power cleans 5 box jump overs 10 push presses…

A) gymn + AMRAP 5′ 5 strict press @empty bar 7 air squats 9 sit ups 11 good mornings @empty bar B) max reps of def. Strict HSPU (From 2*10/5 kg plate), then 2 sets from the ground : add 1rep to the last weeks 70% C) 4*5 power snatches , climbing from 55% of…

Sz-V A) gymn + games B) AMRAP 36′ /work in pairs/ – 500m Run together – 40 WB (over the pull up bar, to the partner) – 30 T2B (A: work while B: hanging) – 20 partner deadlifts (MM@180 , FF@110 , mixed@140) – 10 muscle ups C) 3 sets: 7-13 ab wheel roll outs…

A) gymn + AMRAP 7′ 10 Scorpions 8 Push presses 6 Hanging knee raises (or K2E) 4 Cossack squats B) Paused Push Jerk (3″ at receiving position) Work up to heavy double in 8′ C) Front Squat 3*6 @ 70% D) Max butterfly pull-ups, then.. If your score: – under 30 : 2 sets: 70%…

A) gymn + AMRAP 6′ 3 muscle snatches 3 snatch balances 6 deadbugs 6 down ups B) squat snatches (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) snatch pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) max kipping HSPU then 2 sets: 70% of max reps E) AMRAP 6′ 2*10m shuttle…

A) gymn + 100m tiger walk *E30″ : 1 air squat B) Work up to max : weighted pistol (both leg) C) EMOM 12′ – 4 sets 1) 10 alt pistols 2) 14/10 cal row 3) 14 push-ups + 4 burpees D) EMOM 12′ – 3 sets 1) 10 burpee-deadlifts @ double DB!!! (You choose…