WU:Gymn + GAMES A: 3 rounds: – 20 barbell hip thrust – 5 Scapula pull ups + 5 Ring row – 10 Down-ups B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight) 7 Burpee pullups (Open, basic: Banded or ring row) 10 Am swing (RX: 32/20kg Open: 20/12kg) Run…
WU:Gymn + GAMES A: 3 rounds: – 20 barbell hip thrust – 5 Scapula pull ups + 5 Ring row – 10 Down-ups B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight) 7 Burpee pullups (Open, basic: Banded or ring row) 10 Am swing (RX: 32/20kg Open: 20/12kg) Run…
Warm up: gymn+ mobility A: 3 light rds 10 snow angel 10 donkey kicks 10 cobra 10 scapular push up B: Box step 4×12 barbell behind neck, climbing heavy C: Wod Every 5 min x4 400 m run / 500 m row 12 barbell lunges 30-60/20-40 kg 6 muscle up scaled: 4-6 bar…
Wu: Gymn + hip mobility A: 2-3 sets 25 banded good morning 10 hollow rock 10 snow angels 25 banded hamstring curls B: Sumo deadlift 5×8 climbing heavy C: Nessie 10 alt. dumbell devil press 20 alt. hang clean & jerks 30 dumbell oh lunges 40 t2b 800 m run / 1000 m…
Wu: 2 -3 sets 50 jumping jack 10 shoulder taps in hspu pos. 10 kang squat 50 mountain climbers A: Practice 8 min handstand walk butterfly pull up muscle up B: Shoulder press & jerk 3×8 shoulder press 70-75% 3×5 push jerk C: Wod 3-6-9-12-9-6-3 shoulder to overhead burpee box jump 60/50…
Wu: gymn+ shoulder and elbow mobility A: 3 rds – 20 plank to push up – 20 dead bug – 20 bird dog – 3 mu cl + 3 power cl+ 3 squat clean + 3 power jerk B: Emom 8’ 1 clean high pull+ 1 power clean+ 1 squat clean + 1 power jerk (…
Warm up: gymn+shoulder and hip mobility A: 3rds – 8 atomic sit up light plate – 8 bb good morning – 8/8 one kb sumo dl high pull light – 8 bb sq snatch B: Snatch (climbing rx:heavy, open,focus on technik) 8min: every min 1 snatch high pull+1 power snatch+1sq snatch C: every 3min x5 – 8 front sq 55-65 %…
Warm up: 3 set 10-10m monster walk with band 10 hip thrust 10-10 kb leg lift A:Back Squat E2 x 5 5 reps 321 Tempo 60-70% B:Wod 1-2-3-4-5-6-7 Squat clean 60/40 Wall walk open weight: 50/30 basic: double kettlebell 20-24/12-16 3 min rest Helen: 3 rds 400 m run 21 kb swing 16-24/12-16…
A. Warm-up: 3 set 100 Single-unders 10 Ring Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank B. Practice 8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. Wod 10 Rounds for time: RX: 3 Ring MU 10m…
A. Warm-up: 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats x 3 sets B. Push jerk + Split jerk 5 min. Practice 8 min. Go to heavy complex C. Wod Amrap 7’ 3-6-9-12-15…etc. Ground to overhead 60/40kg 1 Rope climb btw. sets (RX: Legless) D. 5 sets 3/3…
