1)5′ amrap * 10 russian swing@ lightt * 8 OHS facing wall * 6 snow angel sitting by wall * 6/6 lunge steps * 5 BB sn deadlift + 5 muscle sn 2)Squat sn E90″ x 2 reps, 5 rds 3)Deadlift 4×3,same w. 4)3x 4′ amrap/2′ rest * 3/5 bar MU/8 c2B/ 12 PU * 10 deadlift@50/70…
1)6′ amrap * 5 inchworm *10 glute bridge * 5 burpee * 5 BB deadlift + 5 muscle clean + 5 press * 20″/20″ side plank 2)Lifting: 1 hang power clean + 1 power clean E90″ x 5 rds 3)Seated good morning (on box) 4×10, same w. 4)Buy in 1000 m row, then 3 rds *…
1)Gymn + 2 rds as warm up * 10 scapula pull ups * 15/15 m OH KB carry * 8/8 cross body deadlift * 10/10 russian twist / no weight * 8/8 box step 2)Strength: 4 sets, 1′ rest btw sets a)Box step, alternating, 2x KB in farmer carry pos. X 6/6 b) Inverted row…
1)6′ amrap * 7/7 bird dog * 7/7 side plank rotation * 7/7 single leg hip thrust * 20″ wall sit * 7 BB press * 30″ high knee run 2)Lifting: Rack jerk (split or push jerk) 4×2, climbing, 90″ rest btw sets 3)Strict HSPU 6x 2-5 reps 30″-1′ rest btw sets Rx: deficit Open:…
1)7′ amrap * 8 OHS facing wall * 12 banded good mornings * 12 alt sh. taps in push up pos. * 50 SU * 20″ HS hold/wall * 5 burpee 2)Lifting: 1 snatch high pull + 1 power snatch 5 sets, E90″ 3)BSQ 3×3, same w., 90″ rest 4)8′ amrap * 10 thruster@ 2x KB…
1)2 sets as warm up * 12 m bear crawl * 10 KB deadlift * 8/8 dead bug * 8 V-sit up * 30″ superman hold 2)25′ EMOM in team of 5 Min 1- double DB hang clean + jerk Min 2 – T2B Min 3- deadlift @45/60 kg Min 4- cardio machine or run…
1)6′ amrap * 12 m tiger crawl * 20 jumping jack * 6/6 goblet lunge steps@KB * 10 down up * 6 m spider, 6 m crab walk 2)Squat Clean + Jerk E90″ x 1 rep x 6 sets 3)FSQ 3×3, same w. 90″ rest 4)4 rft * 3 rope climb * 10 OHS @25/40 kg * 10 bar facing…
1)Warm up with animals 2)3 sets, 1′ rest btw sets * 1/1 TGU@ KB * 5/5 windmill@ KB * 8 strict HSPU (Open: kipping) * 10 goblet squat@ heavy KB 3)15′ amrap *15 Box Jump Overs *6 pull ups + 6 Chest To Bar Pull-Ups (12 pull ups, 15 ring rows) * 9 Double Dumbbell Power Cleans @medium…
1)3 rds * 10 banded row * 20″ HS hold/wall * 8/8 dead bugs * 5 BB press 2)Strict press E90″ x 3 reps x 4 sets 3)Weighted strict pull up /Open: just strict, no weight) 5×3, same w., 1′ rest 4)5 rft * 50 DU /100 SU * 25 abmat sit up * 40…
1)Warm up with PVC pipe + some core exercise ‘álá coach’ + BB warm up total ~8 min 2)Lifting:Squat snatch /Open: Power sn + 1 OHS 8′ EMOM x 1 rep (same w.) 3)”Fight gone bad” 3 rounds, 1 min per station: Wall Ball (6/9 kg) Sumo Deadlift High Pull (35/ 25 kg) Box Jump Push Press 35/ 25 kg)…
