A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 15Wall ball @ 6/9kg 20 T2B 15 db thruster 16-25/7,5-15 kg 20 v ups 15 burpee C. Core 20 Banded good morning No rest! 60s. Superman hold Rest…
A. Warm-up: 60s. Shuttle run 15 Russian swing @ moderate weight 15 Goblet squat @ moderate weight 15 V-ups x 3 rounds B. Squat clean + Front squat – daily max! C. Metcon For time: 21-15-9 Pull-ups Burpee box jump-overs @ 60/70cm ! Tc: 8’ D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy…
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A: Skill 3 rds 30 m handstand walk / basic bear walk 60 m 12-15 strict ttb B:Barbell Lunges basic / du kb/dumbell 4-5 rds 10 reps C: Metcon 3 rds 1000 m row 30 bench…
WU: 3-5’ gymn. + 3 rounds: 15 Banded Good morning 10 get up jhonnie 10 snow angel A: Emom 15’ – 8-10 shoulder press – 8-10 bench row B: Metcon 3 rds 20 back squat 20 hang clean 20 push jerk barbell weight: 40-60/25-40 kg ; basic: dumbell / kettlebell 3 min rest 3…
A. Warm-up: 1p Hollow rock 10 Cluster with plate @ 15/10kg 10 Box jump @ 50/60cm No Tng! 30-40s. Dead hang on bar x 2-3 rounds B. Power clean + Push jerk + Tng squat clean + Split jerk x 7 sets @ increasing weight C. Clean pull x 5 reps @ 100% of B…
Warm-up: 10m Tiger walk – forward 10m Tiger walk – backward 10/10 Upright row @ easy DB or KB 10/10 Windmill @ easy DB or KB 15 Jumping squats x 3 rounds A. Squat snatch – heavy single open: power snatch Then, 3 Rounds of: 3 Squat snatch @ 70% of A 2 Squat snatch…
Warm up: Gymn+full body mobility A: 3light rds 3/3 one leg get up jhonnie 6/6 one arm swing w. kb easy 9/9 push press w. db easy B: For Time Team of 2 4 rds 300m row partner plank hold 20 syncro sit up 4 rds 250 m row partner oh hold w kb 15 syncro…
A. Warm-up: 50/100 Du/Single-unders 10 get up jhonnie 25 Air squat 30 s plank to push up x 3 rounds B. Practice 8 min (bar-ring mu, du, hswlk…) C:Tempo Strict push-press 5x 5 reps Rest 30-60s between sets Tempo: 3333 You can choose workout: D. Metcon: Every 3’x 5 rounds=15 min 9 Burpee Roll…
A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold x 3 rounds B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets C: Metcon: 3 rounds for time: 21 Push-ups 7 Deadliift @ 100/60kg or 60-80/30-45kg Rest 2:00 3 rounds for time: 18 Push-ups 6 Deadlift @ 100/60kg…
A. Warm-up: 125 Single-unders 10 Inchworm 25 Air squat 60/60s. Side plank x 3 rounds B: 8 min practice hswlk, rx free handstand hspu C: Split jerk climbing heavy 3 reps 8 min D: Metcon 4 rds 300 m row 15 barbell bench press 40-70/20-50 kg (open: doubke kb-db) basic: hand realase burpee 300…
