t1)5′ amrap 10 m tiger crawl, 8 OHS facing wall, 5 BB snatch deadlift + 5 snatch grip push press BTN, 20″ plank 2)Power clean Rx: 4×2, same w. Open: practice 3)Chin up 5x 2-3/5-8 reps 1′ rest 4)16′ amrap *8 hang power clean@35/50 kg *16 medball overhead throw@small/medium w. *8 pull up *16 goblet squat@12/20…
1)5′ amrap * 8 snow angel /sitting by wall *10 air squat * 8 BB muscle sn *10 scapula pull up 2)Power snatch E90″ x 2 reps x 5 sets @ ~75-80 % 3)Inverted row (on barbell) 5 x 6-8/ 10-12 1′ rest btw sets 4)3 rds for quality *6/6 bottom up KB press *6/6…
1)3 sets *8/8 dead bug *8/8 split squat; no weight *30/30 m single arm FC @medium weight 2)Front squat 5 sets of: 1 pausing front squat (2″) 1 front squat 2′ rest btw sets 3)5 rounds for time *50 DU/100 SU *15 am swing @12/20 kg *12 T2B/15 K2E 4)3 rft *Kettlebell good morning (goblet…
1)3 sets *6/6 snow angel *6 OHS facing wall *6 BB press *10 down up 2)Weightlifting:Rack jerk Open: practice in 8-10′ Rx: 4×3, same weight, from rack 3)20-15-10-5 reps of: *kipping HSPU *box jump overs *burpee 4)Plank 3×45″
1)5′ amrap 12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 hang squat clean+ 1 tng squat clean Climbing weight, up to 80-85 % of hang sq clean 3)Deadlift 4×3@ ~75-80 % 2′ rest btw sets 4)12′ EMOM Min 1- 12-15 medball squat…
A) gymn + game B) Whole Class Syncron Workout 🙂 ( all movement must be syncronized! ) AMRAP 8′ – 12 reverse lunges – 12 sit-ups – 12 push-ups / Rest 2′ / AMRAP 8′ – 10 air squats – 10 down-ups – 10 V-ups / Rest 2′ / AMRAP 8′ – 8 Thrusters –…
A) gymn + 2 sets of : – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) MAX REPETITION Strict Pull-up ! (max 3 attemps) C) 5 sets of: – 8 zercher squat, inc. – 10/10 single leg hip thrusts (2″ pause at top) D) 30 Burpee & SB Over…
A) gymn B) E3′ for 30′ – 10 sets 1) 10 alt. candlestick roll to pistol + easy row in the ramining time 2) 3 rope climb asc. + 10 steps onto the plate in handstand position + easy ski/bike C) Be relaxed and hold the poses for 1 full minutes : – crossed leg forward bend…
A) gymn + 2 sets of : – 14 alt. Single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) 1 reps max Squat Clean & Jerk ! C) EMOM 15′ 1) 10 T2B + 1 Man Maker 2) 10 WB + 2 Devil Presses…
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists B) MAX REPETITION Strict HSPU ! (max 3 attemps) C) For time : – 600m run – 30 Fsq @30/20 – 400m run – 20 Fsq @50/35 – 200m Run – 10 Fsq @70/50 …
