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. Every 2’ x 5 sets Back squat x 5 reps @ 77.5% of 1RM C. Amrap 3’ RX: 1 Bar…
A. 3 Rounds of: 60s. Shuttle Run 10m Tiger crawl – forward 10m Tiger crawl – backward 15 Air squat 15 Sit-ups B. Practice in 5-8 min. (You can choose one) Toes to bar Or Handstand walk C. For time: RX: 10-8-6-4-2 reps of: Bench press @ you choose weight Box jump @ 70/60cm Rest…
A. Warm-up: 100 Single-unders 10 TRX Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank x 3 sets B. Practice in 5-8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. 10 Rounds for time: RX: 3 Ring MU 10m…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry @ moderate weight B. Power snatch – heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull x 2 reps @ 100% of B…
A. 10-15 min. Warm-up games B. “Strongbody Seven” – Partner workout (i go, you go) 14 Rounds of: (7-7) 7 Deadlift @ you can choose weight 7 Toes to bar 7 Am. Swing @ 20/12kg 7 Burpee 7 Pull-up 7 Goblet squat @ 20/12kg 7 Push-up C. Stretching
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
A. Warm-up: Gymn. + 3 sets of: 50 Jumping jack 10m Monster walk 10 Push-ups 20 Glute bridge on floor 20 Alt. V-ups B. Every 2’ x 5 sets Back squat x 5 reps @ 75% of 1RM C. EMOM 15’ Min1 – 12/15 Burpee Min2 – 5 Push jerk Min3 – 2/3 Rope climb Weights: …
A. Warm-up: EMOM 12’ Min1: 45s. Row Min2: 12-15 Empty BB Push press Min3: 45s. Plank Min4: 12-15 Empty BB muscle snatch B. Every 2’ x 3 sets 10 Tng Snatch @ you choose weight *Focus on technic and good form RX: Squat snatch Open: Power snatch C. Tempo OHS x 5 reps @ increase…
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt. DB…
A. Warm-up: 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats x 3 sets B. Push jerk + Split jerk @ from rack 5 min. Practice 8 min. Go to heavy complex C. Amrap 7’ 3-6-9-12-15…etc. Ground to overhead @ 60/40kg 1 Rope climb btw. sets (RX: Legless) D. 5…
