A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 alt devil press 17,5-22,5/5-15 kg D. KB windmill 3x 10/10 reps @…
Wu: gymn+ 3 set 6 get up jhonnie 8/8 rdl 10/10 windmill 5/5 one arm ring row A: Shoulder 5 rds 10 Strict press w. barbell 10 side delta fly w. Double dumbell 60-90 sec rest B: Metcon 5 rds 2 rope climb rx: leg less 10 db kb front squats 5 sb kb…
A. WU+ Gymn. 3 sets of: 1′ Shuttle run (15m) 10 Trx face pulls 10 Lateral box step overs (70/80) 1/1 TGU 3 mu sn+3psn+3squat sn only bb B1: Snatch Emom 10’ Rx: 3 sq snatch climbing Op: 3 power sn/ basic kettlebell x2 B2.Metcon I go, You go 8/8 rounds 15 SDHP’s Open:@16/20 or…
Warm up 12 cossack squats 12 alt. KB strict presses @light weight 12 hip thrust 1′ plank A. Push press (climbing weight) 5×10 @50-55% B. 4x 8-16 Bulgarian squat w. Kb C. Metcon For time: 100 DU’s / 250 Single unders 50 Kipping HSPU / 50 Push presses 100 DU’s /200/250 Single unders 50 STOH @50/35 / …
Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Front squat x 6-8 reps @ 60-65% of 1RM C: Metcon: CFGO…
Warm up: gymnastic & mobility WU with Partner: (You go, I go) 4 rounds of each: 8 Am. Swing @ medium w. 8 Air squat 8 Push-ups A. Partner workout: (Divide anyhow) For time: 1000m Row / 800 m run 100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100…
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 TRX row 10 Tuck jump 10 Joga push-ups B: Metcon: 1848 m run/ row/ ski/ bike then 5 rds 3 squat clean 40-60/25-40 basic: du kb 15 push up 5 rds 3 wall walk 15 squat jump 5 rds 3 burpee pull…
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 72.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU /Bar Mu Ring MU /…
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Row 2 Wall climb 24m (2x12m) Double KB front rack carry 10 Hollow rock B. Tall kneeling Double KB push press x 5-8 reps @ moderate/heavy x 3 sets C. Dead stop HSPU RX: Strict @ 3-5 reps Open: Kipping @ 5-7…
A. Warm-up: Gymn. 3 sets of: 10 Down-ups 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. Pause squat snatch @ daily max in 10 mins. *3s. pause at the bottom pos. Open: Power snatch (technic) C. Metcon Amrap…
