Warm up: gymn + mobility A: 3 light rds 15 good morning w. band 10/10 windmill+press 5/10kg plate 15 barbell glute bridges B: OTM 16′ – 10 deadlift Rx: 100/60kg Open: 80/40kg – 12 floor press Rx: 24-32kg/12-20kg Open: 16-24kg/8-16kg kettlebell – 10 barbell row RX: 70/50 kg Open: 50/35kg – 8 front squat Rx: 50-80kg/35-60kg Open:40-60/25-40kg C:For time 25 box jump over 60/50cm 1000m row 25 burpee box jump over…
Warm up: gymn+hamstring and shoulder mobility A: 3 light rds 5 wall climb 10 squat rock 10-10 bulletproof shoulders 5 get up jhonnie B: BB warm up Amrap5′ 1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4 then 10 min Find your heavy complex 1 cluster + 1 thruster + 3 front squat C: Metcon…
Wu: gym+ mobility 3rds 50 jumping jack 25 good morning w. Band 50 mountain climbers 25 gtoh plate 10/5 A: 5×10 BSQ B: SB Hallowod 10 burpees 10 bench press medium weight: bb-heavy du kb-db 31 russian swing 24-32/20-24 kg 10 burpees 10 bench press 31 box jump 10 burpees 10 bench press…
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B:Find your 3RM Push Jerk – 10min C:Metcon Every 3min x6 10 pull up 20 jump air squat 10 burpee ttb 20 jump lunges D:3rds 10/10 kb romanian deadlift 20 alt kb dead row 60 sec superman hold
Warm up: gymn + mobilty + 3rds 10m inch worm 10m crab walk (high hip) 10 wall squat A: BB wu Amrap 5′ ( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press) B: 10 min Find your heavy complex 2 snatch balance + 3ohs Open: Focus on technik C:3×5…
Warm up: SMR+ gymnastics A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up… B)Metcon For time: – 400 m run/ 500 row – 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg; Basic: double kettlebell, choose weight) – 400 m run/500 row – 20 Back squat @ 90/60 kg (Open: 69/ 35…
Warm up: 10 min gymn+ hip mobility+ running A)Squat clean 5-6x 2 reps, climbing weights 90” rest btw sets No tng B )Metcon 5 rounds for time * 21 Am swing Rx: 28/20kg, Open: 20/12 kg * 16 Box Jump overs * 8 Burpee C)EMOM 12’ Min 1- Double KB front rack front…
Warm up: 3 sets: * 30” HS hold * 14 Bird Dog * 20 Shoulder taps in plank * 10 light Kb am swing * 10 cossack squat A)Work up to heavy in 10 min: – 1 front squat – 1 Push Jerk – 1 split jerk B) Metcon 3x 5’ AMRAP with 2’ rest…
Warm up: 3 sets: – 15 dow up – 6/6 KB clean and press@ light – 30″ plank A) Bench press 4×8-10, same weight 90″-2′ rest B)Cossack sq 4×8-10 double kb C)Metcon 21-15-9 reps of: – kipping pull up – v-ups – HR push up -t2b
Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:8 min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8minFind your 5 rm Touch and go clean and Jerk C:For time 4rds 300m…
