WU: 3-5’ gymnastic
2 rounds:
30m bear walk (2*15m)
16 Jumping lunge
20 Russian swing
A.
4 sets:
1’ work/2’ rest
Max reps Back squat @60% 1RM
(if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30)
B.
3 rounds for time:
75 Air squat
25 Power clean @40/30kg
TC: 15’
C.
2 rounds:
45m each arm One handed FW 32/24kg
45m monster walk
WU: Gymn + Mob 3 rounds: – 10 Good morning to squat to GM to stand complex – 10 Snow angel A. Hang clean from beyond the knee RX: work up to a heavy triple in 10-12 min Open: work up to a medium triple in 10-12 min (focus on technique) B. Back squat RX:…
A) Warm up: games B) ‘Otis’ AMRAP 15′ 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ bodyweight for the squats and deadlifts and ¾ bodyweight for the presses. C) 5 rounds, in teams of 2 A:…
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 12′ – 6 sets , climbing 10 tng power snatch C) 21,15,9,3 reps back squat from rack (Climbing in weights, try to start from bodyweight) (Open: start from empty…
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.) 25 Wall ball @ 6/9kg 20 T2B 15 Power snatch @ 42,5/30kg C. Core 20 Banded good morning No rest! 60s. Superman hold Rest 1’ x 3 rounds …
Warm up: 3 sets of: – 20″/20″ Single-leg plank – 15 Deadlift@ light KB – 25″ Hollow hold – 200 m easy run A) 10′ OTM: Odd: 5 TnG Deadlift @ ~ 70 % of 1 RM (Open: 10 reps 40/60 kg) Even: 12 Box Jump B)AMRAP 10′ – 20 Medball Clean (squat) @ 6/9…
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 Banded good morning A. E2’ – 5sets 3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J B. 8-10’ work up to a heavy single Power snatch C. AMRAP 10’ 10…
