2020

A) gymn + amrap 6′ – 6 alt. scorpions – 6 cat camel – 6 crab & reach – 6 alt V-ups B) E2’30” for 12’30” 1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3″ pause at receiving position) @85% of 1RM C) EMOM 6′…

A) gymn + 4 sets :  – 8 scap push ups – 6 reverse snow angel  – 20″ wall sit w/ alt. leg ext.  – 6 hollow rocks B) E90″ for 9′ – 8/8 knee support DB Row – 10 hip thrust pull over @DB C) For time : – 1 mile Run – 80 empty…

A) gymn + 3 sets of: – 1/1 TGU – 4/4 Halo – 6 Slow goblet squats  – 4/4 OH Sit-ups B) EMOM 8′ : 20″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Deadlift + 1 Low Hang Snatch High Pull + 1 Squat Snatch + 1 OHS…

A) gymn + ball games B) Work in duos : AMRAP 24′ – 20/20m wheelbarrow – 200m partner carry (change anyhow) – 20 alt syncron pistols (hold each other) – 20 pull ups (partner: deadhang) C) Not for time : 80 group sit-ups   ( like this: https://www.youtube.com/watch?v=oETE_ROQgls )

A) gymn + amrap 5′ – 3 walk outs – 12 sh. taps in push up pos. – 6 bird dogs – 12 deadbugs – 20″ butt kickers B) 4 sets : – 12 alt. DB bench presses – 12 alt KB pendlay row C) 4 sets : – 10 heavy goblet squats – 10…

A) gymn + 2 sets of :  – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) 4 Rounds (with easy pace) of : – 400m Run – 1 mile AB or 1 K Ski – 400m Run – 1 K Row C)  Be relaxed and hold the poses for 1 full…

A) gymn + 3 sets of: – 6 alt. Hip flow – 6 empty bar tall cleans – 6 empty bar sh. Presses – 12 alt superman – 12 alt leg raises in plank B) E2’30” for 12’30”  1 Clean High Pull + 1 High Hang Squat Clean (drop!) + 1 Squat Clean + 1…

A) gymn + amrap 5′ (easy) – 1/1 TGU – 10 steps spider walk – 5/5 upright rows – 10 steps dwarf walk B) E90″ for 10’30” 9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) 100 WB for time *E2′ (inc. 0:00) : 200m Run TC: 16′ D) 3 sets of: – 20…

A) gymn + 100m bear walk  *E30″ (inc. 0:00) : 1 down-up B) EMOM 8′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 High Hang Squat Snatch (drop!) + 1 Squat Snatch + 1 OHS @80% D) AMRAP 7′ – 7 Box Jump @75/60 –…

A) gymn + fish game  *Score 1000 point ! Every missed point = 1 Jumping Jack 😉 B) ‘BlackJack’ For Time : 20 Push-Ups, 1 Sit-Up 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups C) streching  (focus on chest & shoulders)