2023

A: Gymn+ mob 3rds 60” inga run 10 cat camel 60” skierg 10 wall squat   B: Strenght 5×5 Turkish get up, climbing weight   C: Metcon 3 rds 50 swing 12-20 kg 50 sit up 50 cal row     D: Full streching                

A. Warm-up:  10m Inchworm 10/10 Suitcase deadlift @ easy KB  10/10 Windmill @ easy KB  30/30s. Side plank x 3 sets   B: Metcon 30 rds 3 deadlift 60-80/40-60 kg / basic double kettlebell or dumbell, choose weight 1 lateral burpee   then   20 rds 2 squat clean 40-60/25-40 kg 2 lateral burpee  …

A. Warm-up:  50 Jumping jack  10 Russian swing @ medium weight 10 russian babymaker 30s. Plank twist x 3 sets    B: E2’x5 -5-8 Bench press 60% -5-8 back squat 60% C: Metcon 1000 m row 5 rds strict cindy 800 m row 4 rds strict cindy 600 m row 3 rds strict cindy 400…

Wu: Gymn+ shoulder mob 3 rds 2 min row 20 m tiger walk 10/10 kb halo A: 4 rds 15 ring row 15 push up then 30 plate row 30 plate push press B: Every 3 min x 5 15 cal row 12 db alt snatch 17,5-25/7,5-16 kg 9 burpee row   C: Acc 3-4…

WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5 bb pcl + press – 5 kang squat   A: Turkish get up 5 rds 3-5/3-5 reps climbing weight   B: Metcon 4 rds 12 drop squats 12 alt dumbell push press 16-22,5/7,5-15 kg 20 cal cardio 12 alt…

Merry sister 1 1 wall walk 2 devil press 3 db push press 4 power cl 5 front sq 6 deadlift 7 pull up 8 hspu 9 box jump 10 v-up 11 burpee 12 thruster   Dumbell: 16-22,5/7,5-15 kg   Merry Sister 2 1 bear complex 2 bmu 3 power sn 4 hspu 5 stoh…

WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5 bb pcl + press – 5 kang squat   A: Turkish get up 5 rds 3-5/3-5 reps climbing weight   B: Metcon 4 rds 12 drop squats 12 alt dumbell push press 16-22,5/7,5-15 kg 20 cal cardio 12 alt…

WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge   A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time   B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU   C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) …

WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing   A.BSQ 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM   (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30)   B.METCON 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…

WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge   A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time   B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU   C.Metcon AMRAP 10’ 80 DU (160 SU)  12 Am.Swing…