A. 1. Act. / 2 rds: * 15 Good mornings @barbell or band * 30″ Plank * 10 RDL @barbell or db KB 2. Find your daily heavy deadlift 3. Cond. / For time ” Elizabeth” 21-15-9 Squat Clean @61/43 Ring dips B. 2. For Time * 10 Burpees * 10 Burpees * 25…
1. Act./ 2 rds * 20 Alt. superman * 20 Hollow rocks * 20″ squat hold 2. EMOM 6′ Odd: 30″ max rep strict HSPU Even: Unbroken 3 strict + 3 butterfly pullups 3. Find your daily heavy squat snatch in 12 min. 4. For time 7 rds * 9 Wallballs * 9 HSPU
1. SMR, then Act. / 3 rds * 200m jogging * 16 dead-bugs * 8 cossack squats 2. AMRAP 26′ * 12 thrusters @just barbell * 12 lateral burpees * 12 alt. lunges @just barbell * 24 cals row * 12 v-ups 3. Stretching Together
1. Act. / 3 rds: * 30 russian twists * 15 jumping air squats * 18 shoulder taps 2. Gymn. / E2′ for 12′ * 5 strict press @80% of 1RM + 10m HSW + 2 legless rope climbs 3. Clean Find your NPR Power Clean 4. For time 1-2-3-….-10 Floor press @heavy KB/DB 20-18-16…..2 …
1. 3 rds * 10 Alt. rev. lunges @bb * 10 V-ups 2. Find your NPR Jerk in 15 min, then Max effort reps in 2 min @85% 3. For Time * 21 DB Thrusters * 21 Burpee box jump overs * 15.. * 15.. * 9 * 9
1. Act./ 3 rds: * 200m jogging * 10 RDL @ easy db KB * 10 Bench presses @ easy KB 2. Gymn. * Max reps UB strict pullup * Max reps UB ring dip 3. Find your NPR back squat in 15 min 4. AMRAP 10′ / easy tempo * 3 OHS @easy weight *…
1. Act./ 3 rds. * 15 Good mornings @ barbell * 14 Alt. RDL @db KB * 40″ Plank 2. Bench Press /or Floor Press with KB 5-7-9 @75% 3-5-7 @80% 1-3-5 @85% 3. Cond.: For time * 300m Farmer carry @db 22.5/17.5 DB * 100 Abmat situps * 80 Target burpees * 12 Rope…
1. Act. 2 rds. * 20m Bear walk * 20 Butterfly situps * 20m Tiger walk * 20 Bird-dog 2. Partner Wod / „You go-I go” 10 rounds for time (5-5 rds.) * 20 cals row * 15 target burpees * 10 thrusters @45/35 or db KB 3. Stretching
1. SMR + Mobility in 15 min 2. 3 rds. * 14 Alt. superman * 14 Alt. v-ups * 14 Good mornings @band * 14 Tuck-ups 3. Amrap 25′ * 12 Target burpees * 12 Box jump overs * 200m Run * 12 Alt. Hang clean @30/20 kg 4. Stretching
1. Activation / 3 rds. * 15 jumping squats * 30 russian twists @10/15 plate * 16 shoulder taps 2. Gymn. / E2′ for 8′ * 10 strict presses + 8 m HSW / Bear walk @dbDB + 2 rope climbs 3. Snatch 1 P.Snatch + 1 Hang p.snatch + 1 OHS 3x@75% 2x@80% 4….
