Warm up: gymn+ mobility A: 3 rds 1 reverse burpee 9 snow angel 5 wall squat 6 hrpu B: 1956. Október 23 partner workout (i go- you go) Buy in: 1956 m row Then: 10 rds 1 wall walk 9 box jump 5 man maker 16-22,5/7-15 kg 6 burpee 10 alt db snatch 16-22.5/7-15…
Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger walk forth and back 10/10 m B)AMRAP 28’ in team of 2: * 1000 m row( one work, one rest) * 400 m run (together) * 40 m…
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 8 RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean 3RM OPEN: Squat clean , climbing focus on technic C. Metcon For time: 400m Run…
A: Wu:amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B: 8-10 min Practice Butterfly pull up, hswlk, hspu, muscle up C:8-10 min find your 3 RM push jerk D: Metcon 3 rds 15 push press open: 30-40/15-25 rx:…
warm up: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:10 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:16 OTM…
warm up: gymn+ shoulder mobility 6’amrap: 20 plank to push up 20 dead bug 20 reverse dead bug 7 hindu push up 20 sec bridge hold A: 8-10 min Find your 10 RM shoulder press B:16 OTM – 1-2 rope climp or 5/5 rope pull up open: one arm ring row – 12-15 barbell bench…
Warm up: gymn + mobilty + 3rds 20 m monster walk 10 hip thrust w. band 10 banded squat 10 burpee A:10min: Find your 10RM Back Squat…. Start: 1rm 40-50% B: 8-10 min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn,…
Warm up: SMR, gymn, shoulder mob A)Dumbbell Man Makers + TGU 8 MM+ 4/4 TGU 6 MM + 3/3 TGU 4 MM + 2/2 TGU 2 MM + 1/1 TGU Increase weight in every roundy B) Karen: 150 WB for time@6/9 kg Every break: 10 m bear crawl with 12/20 kg KB
Warm up: 5’ amrap – 30 m Bear Crawl – 20 Scapula Push up – 30” Plank hold+ 30” Superman hold In remaining time AMRAP Burpee@ warm up pace A)3 sets: – Half kneeling dumbbell hang clean+press x 5/5 – Narrow grip push up x 8-12 – Bottom up KB carry x 20”/20” – 45” Wall…
A. Warm-up: EMOM 8’ Odd: 40s. Row @ moderate tempo Even: 12 Down-ups B. Rope climb technic in 5 minutes Then… 4 Rounds for time: 5/5 Single-arm KB Thruster @ heavy 2 Rope climb Tc: 8 min. C. In 10 minutes: Split jerk climbing heavy – from rack Open: Split jerk practice D….
