Gymn. + Team Games A. Every 4′ for 30′ First 4′ (AMRAP) 12 db kB cleans 40 du’s / 100 single unders 12 hrpu’s Second 4′ (AMRAP) 250 m row 12 db kB push presses 12 Jumping lunges Third 4′ (AMRAP) Run B. Core / 5sets of: 15 hollow rocks 15 medball sit-ups 15 arch rocks…
A. Gymn. + Barbell warm up: 3 rounds: 5 deadlifts+ 5 clean pulls+ 5 high pulls+ 5 hang p. clean+ 5 fr. squats+ 5 push presses+ 1′ Plank B. Clean & Jerk (no tng) 3×3 @80 of 1RM 3×2 @85 2×1 @90 C. For time 10 rounds TC’ 10′ 30 DU / 90 Single under 3…
SMR + Gymn. + A. AMRAP 10′ 20 cals on cardio machine (200 m run if you want) 10 Pushups 15 Air squats B. 5 rounds of: 16 Alt. floor presses 16 Alt. pendlay rows /1’30” rest btw sets/ C. For time: 21,18,15, 12…3 Jumping squat GTOH @20/10 plate D. 3 sets of: 15 banded…
A. WU. + Gymn. + 4 rounds: 1′ Jogging 10 Am. swings @easy kb 30″ Plank 30″ Back plank B. Find your 10 RM tng deadlift in 10′ C. Amrap 10′ 1 TG ‘up’ / left arm 7,5 m OH Walking lunges 1 TG ‘down’ 1 TG ‘up’ / right 7,5 m OH Walking lunges…
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. EMOM 10′ ODD:…
Gymn. + Hip mobility + A. 3 rounds: 10 Alt. v-ups 8 Medball clusters @9/6 6 Down-ups B. 19.1 Amrap15′ 19 Wallballs @9/6 19 cals Row C. Back Squat 5×2-3 reps @90% of 1RM. /2′ rest btw sets D. 4x max unbroken pushup / 1’30” rest btw sets
Gymn + Team Games ⛹️ AMRAP 25′ 0:00-05:00 16 cals Row 16 Box jumps 05:00-10:00 16 Thrusters @empty bar 16 Pullups / Ring rows 10:00-15:00 16 Burpees 16 alt. KB snatches @medium weight 15:00-20:00 16 Mountain climbers 16 Russian swings @medium weight 20:00-25:00 16 HRPU’s 16 Situps Then, Relaxation, stretchin
Gymn. + 3 rounds: 15 m bear walk – 15 m tiger walk 5 low hang power cleans 5 front squats 5 push presses @empty barbell A.E30″ for 5′ 1 C&J @40/25 kg E30″ for 4′ 1C&J @50/35 E30″ for 3‘ 1 C&J @60/45 E30″ for 2′ 1 C&J @70/55 E30″ for 1′ 1C&J @80/65…
Gymn. + 3-4 sets: 30 High knee run 30 Mountain climbers 12 Air squats 10 Ring rows A. Amrap 6′ 1-1,2-2,3-… Strict pullup Strict handstandpushup B. 5RFT: TC’25’ 400 m Row 20 Walking lunges 12 db KB Hang snatches (Rx: 2×16/20) (Open: 2×8/12 or alt. KB Hang snatch) 6 Burpee box jump overs 3 Rope…
Shaolin warm-up + 3 sets: 1’30” Row 10-10 Cross body single arm deadlifts @DB 50″ Plank A. Amrap 4′ 10 Deadlifts @60/40 10 Bar facing burpees Rest 2′ Amrap 4′ 8 Deadlifts @80/55 8 Bar facing burpees Rest 2′ Amrap 4′ 6 Deadlifts @100/70 6 Bar facing burpees (Open: You choose weight and increase every…
