Gymn. + A. Amrap 6′ 30 Skater jumps 15 V- ups 10 Kneeling squat jumps 10 Get up Jhonnie B. Find your 3RM push Jerk in 10-12′ C. 6×6 high jumps over the pipe (work in pairs or trios and try to go over 100 cm) D. EMOM 10′ Odd: 20-18-16-14-12 empty bar thrusters Even…
Gymn. + A. 3 rounds: 1′ Jogging 10-10 Cross body deadlifts 5 Strict pullups B. Find your 1RM deadlifts in 10 minutes. C. AMRAP 9′ 50 Air squats 30 Clean&Presses (change anyhow) @16/24 10 Bar Muscle ups / Jumping Bar Muscle up!! D. 4 sets: 50″ Sandbag hold @min. 35 kg 15 Butterfly situps @heavy…
Gymn. + A. 3 rounds: 1′ Plank 20 m Bear walk 30 Jumping Jacks B. For Time TC’10’ 50 Burpee T2B’s * EMOM 30 Du’s / 50 Single C. 6 Unbroken sets of 4 Hip taps in HS pos. + 8 Shoulder taps in HS p. + 16 HS march * Every fail: 5 HSPU’s…
SMR + A. 4 rounds: 10 cossack squats 8 inchworms 6 down- ups B. Back Squat E1’30” for 7’30” 5x 1-2 @95% of 1RM C. RX : 19.3 TC’ 10′ 60 m OHWalking Lunges @22,5/15 DB or 24/16 KB 50 Box steps 60/50 cm 50 Strict HSPU’s 60 m Handstand walk Open: 60 m Front…
Gymn. + Team Games A. AMRAP 30′ 400 m Run 5 Pull-ups 10 Push-ups 15 Air squats 10 SDHP’s @heavy!!! KB 20/24/28/32 5 Burpees B. Core Training 4 sets: (1’/ 1’30” rest btw sets) 12 V-ups + 10 Hollow rocks + 12 Alt. V-ups (no rest!) C. Relaxing, Stretching
Gymn. + A. 3 rounds : 1’30” cardio machine 10/10 strict presses @easy kb 10 Jumping squats B. Find your 1RM Jerk in 10′ C. For time,TC’ 15′ 9-12-15-12-9 Power Clean 60/40 Kipping HSPU / Push press @db 8/12 kb T2B / V-up D. TC’8′ 50-40-30-20-10 DU 25-20-15-10-5 Russian Swing @heavy kb E. Stretching
Gymn. + A. 3 rounds: 14 cossack squats 20″ high knees 20″ butt kickers 20 shoulder taps in plank pos. B. AMRAP 6′ Partner A: row for distance Partner B: 20 Du’s – 15 alt. DB! Snatches – 10 Jumping lunges @DB (goblet hold) (change after every full round) Rest 2′ AMRAP 5′ Partner A:…
Gymn. + SMR + A. 3 rounds: 1′ Jogging 12 Hip thrusts 30 M. Climbers B. 5 rounds for time / TC’ 15′ 9 Box step overs @db 16/12 kb 15 Deadlifts @60/45 21 Pull- ups Rest 4′ C. EMOM 9′ 1′ 25 Abmat situps 2′ 35″ Saw plank 3′ 45″ Sandbag hold D. Stretching…
Gymn. + A. AMRAP 8′ 15 m Bear walk 5 Muscle Snatch @empty bar 5 OHS @empty bar 15 m death march @2x db or kb B. For time TC’ 8′ 9 – 7 – 5 – 3 – 1 Power Snatch Male : @50 – 57 – 65 – 72 – 80 kg Female…
Gymn. + Warm up + A. 3 slow rounds: 15 m duck walk 5 inchworms 10 reverse crunches 20″/20″ side plank B. E2′ for 10′ Back Squat 5×1-2 @92,5% of 1RM C. Weighted Pushups 4x 8-12 reps (1’30” rest btw sets) D. RX : 19.2 Beginning on an 8-minute clock, complete as many reps as…
