2020

A) gymn + 3 sets : – 10 steps spider walk – 5 cat camel – 10 OHS w/ PVC pipe – 5 pass through – 5 tempo air squats /5-3-x-1/ B) 1 rep max Squat Snatch !  C) AMRAP 9′ – 7 hang squat snatches @30/20 – 7 box jumps @60/50  D) 2 sets…

A) gymn + amrap 5′ (easy) – 15″ walkout – 15″ scorpion – 15″ toe touch – 15″ alt V-up C) Partner Workout  with a runnning clock… 0:00 – 18′ AMRAP 18′ /IGYG/ – 5 power cleans @50/35 – 7 KBS @24/16 – 3 rope climb asc. – 7 t2b – 5 STOH @50/35 18:00 –…

A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 10 banded biceps curls – 6 cossack squats – 6 hindu push ups B) ‘Angie’ For Time : – 100 Pull-Ups – 100 Push-Ups – 100 Sit-Ups – 100 Air Squats >35′   25′-35′   15′-25′  

A) gymn  B) AMRAP 30′ (easy pace!) – 50 simple unders – 10 down-ups – 250/200m row – 10 box step ups – 10 sit-ups – 10 shoulder taps in handstand ( 20 in push-up pos. ) – 10 walking lunges – 30″ hanging on the rope ! with your best J-hook !  C) long streching, what…

A) gymn + 3 sets: – 10m banded X-walk – 10 banded good mornings – 20″ plank w/ alt leg raises + 3′ continuous barbell warm-up B) E2’30” for 12’30” 1 Clean Pull + 1 Low Hang Squat Clean + 1 Split Jerk (2″ pause at receiving position) @90% of 1RM C) EMOM 8′ Odd)…

A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 12′ 10-9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) ‘Hitman’ 3 RFT : – 10 Back Squats (from the ground) @100/70  – 400m Run  TC:13′ D) 3…

A) gymn + 3 sets of: – 6/6 Halo – 6 Slow goblet squats – 6/6 OH Sit-ups B) EMOM 9′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 Low Hang Squat Snatch @90% of 1RM D) AMRAP 6′ * 10/8 cal Row *…

A) gymn + dodgeball B) Work in trios 🙂 Perform 3 x 400m : A member : lunge B member : sled drag @50/35 C member : walk (2 burpees every time partner switch during the wod)  

A) gymn + amrap 5′ – 10 90/90 – 8 kang squats  – 6 walk out w/ toe touches – 4 V-ups w/ slow ecc. – 20″ alt superman  B) 4 sets of : – 12 push-ups (Rx: weighted) – 12 heavy goblet squat @45-40/22,5-17,5 DB – 10 pendlay rows @60/40 – 10 TRX hamstring…

A) gymn  B) 5K Row ( 5K Ski / 3.2 mile AB if you want) /easy pace, nasal/ C)  Be relaxed and hold the poses for 1 full minutes : – seated forward bend – single leg forward fold w/QLT (L) – single leg forward fold w/QLT (R) – supine twist pose (left) – supine twist pose…