1)6′ amrap 10 snow angel, 5 inchworm, 20″/20″ side plank+ rotation, 10 thruster, 1 KB in goblet 2)5 sets, same weight 1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS) 3)Snatch high pull 3×3@90-100% or 2) 4)10′ amrap – 15 am. swing – 40 DU/80 SU 5) 4 sets…
1)Shoulder mobility + running w/exercises 2)3 sets for quality 10/10 half kneeling kettlebell windmill, 12 alternating kettlebell press 90″ rest 3)5 rounds for time – 3/5 strict pull up – 10 hang clean@35/50 kg – 20 air squat – 10 push up 4)One arm row 3×10/10
1)Warm up: hip + th mobility, some animals 2)10’OTM Odd: 3-5 rope T2B Even: 12 dual KB deadlift with band 3)Front squat 5×3, same weight 2′ rest btw sets 4)2x 8′ AMRAP with 4′ rest btw rounds First AMRAP: 300 m row, 10 burpee over rower, 30″ superman hold Second AMRAP: 12 wallball, 6/6 kettlebell…
1)6′ AMRAP 30″ run inside, 20 jumping jack, 30″ superman hold, 10 barbell good morning, 10 spiderman walk 2)Deadlift E 2′ x 3 reps x 5 rounds 3)25′ EMOM: 40″ work Min 1- T2B Min 2- Kettlebell snatch, alternating Min 3- air squat Min 4- kipping HSPU / wall climb Min 5- rest 4)Stretching, SMR
1)2 rounds as warm up – 15 down up – 10 scapula push up – 8/8 dead bug – 3x [1 clean+ 2 push press] barbell – 20″/20″ side plank 2)1 clean + 2 push press 4 sets same weight 3)For time – 750 m row, 75 DU (double SU), 50 push press@15/20 kg BB –…
1)6′ AMRAP – 8 inchworm – 3/3 TGU from press to lunge – 30″ wall sit hold, arms overhead 2)Handstand hold, walk progression, strength 3 sets for quality – around the box -1/1 round – 30″ HS hold facing the wall – 10 abwheel 3)OTM 10′ Odd: Back squat x 5 Even: kneeling double kettlebell press x…
1)PVC warm up, shoulder mob., 5′ cardio machine easy, barbell warm up 2)Power snatch E90″ x 2 reps, 5 rounds, same weight 3) Snatch deadlift 5×3, not tng, 90-100% of your 1 RM sn 4)3 rounds for time – 20 box jump over – 20 russian swing @heavy KB – 20 cal row 5)Superman hold tabata
1)3 sets – 12 snow angel / wall – 10 scapula push up – 10 hip thrust – 30″ easy run 2)4 sets for quality, 90″ rest btw sets – 10-12 paralette push up – 30″ double KB front rack carry – 10 kettlebell push press, heavy as can 3)15′ amrap – 12 T2B /15 K2E/…
1)5′ amrap 1′ easy row, 6 walk out, 15 m bear crawl 2a)Strict pullup w/ underhand grip (chin up) 4x 3-8 reps 2b)Side plank 4x 20″/20″ 3)Squat clean E90″ x 2 reps x 5 rounds, same w. 4)Rowing intervall 5 x 2′ row/1′ rest/walk Try to do same pace and cal at the 5 rounds. 5)Sandbag deadlift 3×10
1)Warm up with games, animals 2)KB complex : 5 sets same double kettlebell; for quality, but heavy; go unbroken sets; rest just 1 min – 6 russian swing – 6 clean – 6 FSQ – 6 push press 3)”Half Mikko”: 20 min EMOM Try to go 10-12/15-18 cal each station! 1 min Assault Bike…
