1)5′ amrap * 8 OHS facing the wall * 6 BB sn deadlift + 6 sn high pull * 10 m bear crawl * 20 jumping jack 2)Lifting From 0:00 to 08:00 1 RM Power snatch (Open: 4x 3 same weight) From 08:00 to 14:00 /E2’MOM) BSQ x 3 reps@ 80-85 % 3)For time, TC: 12′ …
1)2 sets as WU * 12 snow angel * 10 empty BB good morning * 20″ HS hold * 20″ plank 2)9′ EMOM Min 1- 30″ paralette L-sit hold Min 2- 20″/20″ side plank hold, 1x KB in overhead hold Min 3- 6/6 half kneeling press@ KB 3)10′ OTM Odd: 3 push press@medium w. Even:…
1)5′ amrap * 8/8 sh taps in tiger crawl pos. * 8 BB thruster * 6/6 crab n’ reach * 20″ wall sit hold 2)10′ OTM odd: 3 FSQ@medium weight (~65-70 %) even: 10 double KB floor press 3)For time – 5-10-15-20 HR push up – 10-20-30- 40 air squat – 15-20-25-30 weighted sit up@6/9 kg ball 4)3 sets…
1)3 sets * 10/10 m monster walk * 10 good morning/band * 5 get up johnny * 20″/20″ side plank rotation 2)For time Buy in: 500 m row * 12 power snatch@25/30 kg * 12 bar facing burpee * 12 squat clean@30/40 kg * 24 wall ball * 12 push jerk @ 35/45 kg *…
1)2 sets *6/6 half kneeling press * 12 scapula push up *6/6 easy KB hang clean * 6/6 dead bug 2)Strength 5 sets, climbing weight: 1 strict press + 2 push press 90″ rests 3)21-15-9 reps for time * hang clean@35/50 kg *ring dip / push up * btw sets 50 DU /100 SU 4)Strict T2B 3×10
11)2 sets * 10 ring scapula row * 5/5 KB windmill * 1′ Bike/SkiErg/ Row 2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps 1′ rest btw sets 3)15′ amrap * 12 burpee box jump overs * 24 abmat sit up * 12 alt. GTOH@8-12/ 16 -20 kg KB * 12 T2B 5)Bent over row/…
1)3 sets * 30″ superman hold * 5 BB muscle snatch * 6/6 lunge steps * 30″ high knee run 2)Lifting: E90″ x 5 sets x 1 complex 1 snatch high pull + 1 power snatch + 1 OHS (Open: 1 snatch high pull + 2 power snatch) 3)Strength: BSQ 3×3, same weight 2′ rest 4)For…
1)2 rds – 10/10 m bottom up KB carry – 10/10 side plank hip lift – 15 banded row – 10 m bear crawl 2)Bar MU or Ring MU practice in 6-8′ Too easy: strict Too hard: kipping pull ups, butterfly,banded bar mu… 3)5 rft – 3/5 bar MU / 8 CtB/ 12 pull ups/…
1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…
1)Animals warm up 2)TGU 3×2/2 3)HS walk Open: practice Rx: obstacle 4)Team of 3, every person in 1 station, then change AMRAP 5′, Rest 2′ 15/15 lunge steps, 1x KB on overhead 8 wall climb Time Remaining: Max Calorie Row AMRAP 5′, Rest 2′ 15 OHS @30/45 kg 15 lateral burpee Time Remaining: Max Calorie Bike AMRAP 5′, Rest…
