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:8-10min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8min Find your 5 rm Touch and go clean and Jerk C:For time 3rds 300m…
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Snow angel 10 KB Military press 15 Light KB SDHP A:Emom 9=3 rds -15 m handstand walk/ bear walk – 6-8 slam ball/sand bag over shoulder – 15 t2b B: Emom 6 15 barbell row 15 dumbells floor press C: Wod 100 dumbell snatch 15-22,5/10-15…
A: warm up 2 rds 10 90/90 hip 1 min cardio 10 bird dog 1 min simple under B: Emom 9= 3 rds 5 ring muscle up /open: bar/ box, band 50 du/75 simple 15 goblet squats C: 5×5 push press climbing D: Tumilson 8 rds 200 m run 11 dumbell burpee deadlift…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Empty bar thruster – 100 Single Under – 15 Sit up A. Work up to a heavy set in 10’ Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats Open: Practice same complex B. 3 rounds : (max load) – 5 UB shoulder press with…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A.3 rounds – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B Snatch E90″ – 3 sets (speed focus) 3 Snatch High…
Warm up:In 10 min: partner warm up, funny things, partner carry, etc…….. what the coach want. 😉 A)Back squat (~10-15 min total) 5-5-3-3-1-1 reps for time Increase weight in every round, start with easier, and go heavy 1 RM or New PR at the end! 🙂 B wod 5 rounds for time: (TC: 30′) –…
A: 8 min gymn+mobility B: 8-10 min practice (butterfly pull up, hspu, du, bar-ring mu) C: Every min, for 10min (5sets) odd: 10 deadlift Rx: 100/60kg Open: 70/35kg even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up D:”RunTrack” or Rx: Every min 200m run x10 Open: every 90 sec 200m run x7 or: Amrap 10’ 10…
A: smr, gymnastic, mobility B:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up C:partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 10 bench press Rx:80/55 Open: 50/30 500m run / 600 m run D: 3rds 10 windshield wiper 10/10 kb side band E: Streching
A: 8-10 min smr& activization B: 2 light rds only BB 10 squat snatch 10 snatch balance 10 snatch press 10 burpee C: Every 90 sec x 8set 3 position snatch Rx: climbing Open: max load 80% 1 high hang snatch + 1 hang snatch + 1 snatch D: Amrap 5″ x 2 1 box jump RX: 70/60cm Open: 60/50cm 1 sumo…
A:Gymn+mobility+strech B:3light rds 20 flutter kicks 5 hand climbing 10 snow angel 5 get up jhonnie 20 dead bug C:Power Pack climbing For Time 10-8-6-4-2 Strict Press Strict pull up Front squat D: Amrap 6′ 14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg 14 hrpu 14 jump lunges 2 min rest Amrap 6′ 5/5…
