A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 3 ohs (open:1 power snatch +…
A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start it again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups
A) gymn + 3 rounds: – 60m shuttle run – 6 jumping squats – 6 hindu push ups B) Amrap 20′ 400m row 12 alt. shrimp squats 6 m hsw (open: 12 steps HS march) C) 5×5 banded deadlift, climbing D) 2 x 35 UB abmat sit ups
A) gymn + amrap 7′ – 10m bear crawl – 20″/20″ 1-legged glute bridge hold – 7/7 upright row B) EMOM 16′ – 4 sets 1) 8 DB bench press 2) 12 medball squat clean 3) 16 alt. pendlay row 4) 12 abmat sit-ups C) For time: 5-4-3-2-1 rope climb ascent 50-40-30-20-10 DU’s Tc:10′ D)…
A) gymn + 3 x 10m tiger walk 10 sit ups 5 get up johnie B)E30″ for 30′ – 10 sets 1) 6 HSPU (rx:strict) 2) 6/4 cal row 3) 6 burpees 4) 6 slam ball over the shoulder @heavy 5) 6 pull-ups (rx:c2b) 6) 6 cal assbike C) 5×5 Back squats, climbing
A) gymn + amrap 6′ 10 cal easy row 20 deadbugs B) 5 rft: – 9 T2B – 7 Ring dips (open:box dip) – 5 squat cleans @50-60-70-80-90/35-40-45-50-55 /Rest 1′ btw sets/ C) Emom 6′ 3 push jerk @ 70% D) 5×5 tempo (1-1-4-1) strict pull-ups (wide grip) E) 50 banded pull apart
A. Warm-up: Gymn. + 3 Rounds of: 50 Jumping jack 10 Joga push-ups 10 Empty BB deadlift 20 Air squats B. “Running clock” 0:00-8:00 “GRACE” 30 Clean&Jerk @ 60/40kg 8:00-22:00 For time: 100 Lateral burpee Then, in the remaining time 1 rep Max Clean&Jerk C. Front squat @ go to heavy Triple! …
A. Warm-up: Gymn. + 2 sets of: 10/10 Single-Leg box steps 15 Ring row 5/5 Single-arm KB press 1/1 TGU 15 Air squats B. Amrap 7’ 8 Burpee Box overs @ 120/100cm 16 Alt. KB snatch @ 24/16kg 24 Air squats Rest 3’ Amrap 7’ 8 Kipping HSPU 16 Cal Row 24…
A. Warm-up: 15m Tiger walk (2×7.5) 10 V walk in glute bridge pos. 3-5 Strict Pull-ups 10 PVC pass throught 5 Empty BB OHS x 2 sets B. For time: TC: 9’ 4-3-2 Rope climb 9-7-5 Squat snatch @ 60/35kg Rest 5:00 C. For time: TC: 11’ 4-6-8 Ring MU 9-7-5 OHS…
A. Warm-up: Gymn + 3 sets of: 20 Alt. Shoulder tap in push-up pos. 10 Double KB Strict press @ easy KB 60s. Plank 20 Air squats B. 2 Snatch grip push press (behind the neck) + 2 Snatch grip push jerk (behind the neck) – from rack x 5 sets @ increasing weight …
