1)5′ amrap * 30″ easy row * 12 KB deadlift * 7 butterfly sit up * 7 ring row 2)BSQ 4×2, same w., 2′ rest 3)”The seven”: 7 rds ft * 7 hspu * 7 thruster@ 25/40 kg * 7 K2E * 7 deadlift@35/60 kg * 7 burpee * 7 russian swing@16/24 kg * 7…
1)Warm up : gymn+ exercises in pairs /10’/ 2)For time Part A: dumbbell DT: 5 rds @you choose the weight; medium * 12 deadlift * 9 hang clean * 6 stoh 2′ rest Part B: for time * 40 abmat sit up * 30 cal row * 20 wall balls * 10 wall climb 3)Tabata…
1)2 sets * 10 banded good morning * 6/6 alt. leg raise, arms in superman hold (facing down) * 5 inchworm * 5 BB deadlift + 5 BB press 2)10′ OTM odd: 3 deadlift @~ 70 % even: 8 bench press@2x DB 3)3x 5′ amrap/ 2′ rest btw sets * 8 burpee box jump overs…
1)5′ amrap * 10 scapula pull up * 7/7 single leg hip thrust * 5 BB deadlift + 5 BB FSQ * 12 m bear crawl 2)Lifting: 1 hang squat clean + 1 squat clean E90″ x 1 complex x 5 rds 3)Double KB front squat (front rack!) 4x 10, same w. @heavy 1′ rest…
1)2 sets * 20″ HS hold/wall * 5 BB strict press + 5 BB push press * 20″ superman hold * 5/5 crab n’ reach * 10 scapula push up 2)Lifting: push jerk E90″ x 3 reps, not tng; 5 rds 3)HSPU practice in 5-6′ 4)For time 21-15-9 reps * deadlift @60/80 kg * kipping HSPU…
1)2 sets * 8 OHS facing wall * 5 BB snatch high pull + 5 BB muscle sn * 20 jumping jack * 12 m tiger crawl * 10 hip thrust 2)Lifting: 1 Power snatch + 1 OHS E90″ x 1 complex x 6 sets; climbing weight 3)Tabata (4x 4′ work) 1)Air squat 2)Burpees 3)DU’s…
1)5′ amrap * 5 inchworm * 1 bear complex@ empty BB * 7/7 dead bug * 14 air squat 2)BSQ 5×2, same heavy w. 90″ rest btw sets 3)For time, TC: 15′ 1992 m row 10 Bear complex @45/60 kg (1 power clean + 1 FSQ+ 1 jerk+ 1 BSQ + 1 jerk) 12 Bar MU…
1)Gymn + animals or something play 🙂 2)For time 21-15-9 reps * box jump overs * hang power snatch@ 25/40 kg 21-15-9 reps * wall ball * burpee target 21-15-9 * deadlift @50/70 kg * cal row 3)3 sets * 10/10 side plank rotation * 12/12 m heavy farmer carry@ KB
1)2 sets * 6/6 single leg hip thrust * 6/6 shoulder taps in HS hold/ wall (Open: HS hold or push up sh taps) * 10 BB deadlift * 10 air squat 2)Squat clean 8′ EMOM x 1 rep @ ~80-85 % 3)8′ OTM Odd: 10 m HS walk (Open: 3 wall climb) Even: 5/5 split squat@2x…
1)Warm up: gymn + PVC exercises + 5′ easy row 2)Rack jerk E90″ x 2 reps x 5 sets 2″ pause in split 3)”Bádibilding” 3 sets, 90″ rest btw sets * 2-5 strict pull up * 6/6 half kneeling press@ DB * 8 bent over row @medium weight 4)2x 6′ amrap, 2′ rest btw sets…
