1. Activation / 3 rds. * 20 hollow rocks * 20 arch rocks * 8/8 kneeling strict presses @ easy KB 2. Gymnastics / EMOM 10′ Odd: 7/10 Kipping HSPU Even: 7/10 C2B 3. Push Jerk in 8 min Find your heavy daily rep / Not Max WEIGHT !!! 4. For Time * 12 DL…
1. 4 rds. * 10 Snow angels * 12 Alt. superman * 14 Hip thrusts * 16 Deadbugs 2. AMRAP 30′ /moderate tempo/ * 14 box steps @db easy DB * 12 Alt. snatches * 300m Row * 14 air squats * 12 sandbag clean (not squat clean) * 200m Run 3. Stretching
Happy 28th Birthday to one of our coaches, Alex 🙂 1. Act. 2 rds: * 28 Air squats * 28 Alt. shoulder taps * 28 Russian twists @without weight 2. Gymnastics Every 2′ for 6 rounds * 10 unbroken strict presses * 6 Bar Muscle- ups * Remainder of time Rope climbs 3. Push Press…
1. Activation / Half Tabata – 2 min: 20″ work / 10″ off A. Lunges @1 easy KB B. Plank 2. Squat Clean * E30″ for 4’30” 1 clean deadlift + 1 clean pull @80% of 1RM Clean * E1’30” for 7’30” 2 Squat Clean + 1 Split Jerk /No TNG/ @77% 3. WOD: For Time 4…
1. Activation 2 rds: * 200m Jogging * 10 Stiff leg deadlifts @easy db KB * 10 Bench presses @easy db KB 2. Back Squat 3×5 Jumping squats @20% of 1RM Back Squat Find your heavy single, then 3×5 @80% of 1RM Back Squat 3. Squat Snatch 5×2 /No TNG/ @75% 4. 10 Rounds For Time…
A. 1. Activation 3 rds. * 8-8 Romanian DL @10/12.5 * 8-8 DB side pulls in tiger pos. * 8-8 Box steps @60/70cm 2. Bench Press 9-7-5 @70% 7-5-3 @75% 5-3-1 @80% 3. For Time 30-20-10 Deadlift @90/60 70/40 Thrusters @43/30 4. Stretching B. 1. Activation 3 rds. 2. HERO WOD „Garry Purdham” AMRAP 31′…
1. Act. 2 rounds * 14 Alt. superman * 14 Hollow rocks * 14 Good mornings * 14 Alt. v-ups 2. EMOM 10′ Odd: 3-5 strict HSPU + 3-5 kipping Even: 3 Strict pull-ups + 3-5 kipping or butterfly 3. Clean 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 2x @70%, 3x @75% 4. For Time…
1. 3 rounds not for time * 16 dead-bugs * 16 bird-dogs * 8 down- ups 2. You can practice anything in 10 min. /HSPU, HSW…/ 3. AMRAP 30′ / Easy pace. * 200m Run * 20 Walking lunges * 10 Burpee box overs @100/120cm * 15 Abmat situps 4. Stretching
1. Warm-up / 2 rds. * 10m Inchworm * 20 Alt. shouder taps * 30 Russian Twist @without weight 2. Push Press / For Time / TC: 8 min 10 @50% 8 @55% 6 @60% 4 @65% 2 @70% Then, AMRAP 2′ * Max reps @75% 3. WOD / For Time TC: 20′ * 50…
1. Activation / Tabata Style 20″ work- 10″ rest A. Squat @ easy!! dumbbell behind neck B. Tuck- up 2. Gymn. / 4 rds. / 1’30” rest btw. sets * 1 Strict RMU / Kipping * 3 Strict HSPU / Kipping * 10 Weighted sit-ups 3. Clean & Jerk / 5 sets 2 Squat Cleans + 1…
