A: activation – 2 sets
5 walkout
10 deadbug
15 bw good morning
1′ cardio
+ 2 sets
2/2 turkish get up @mod
5/5 windmill
B: 5 rounds for time
5 weighted push up @15/5 kg plate
10 push up
C: 12′ AMRAP
8 db snatch @right
8 db oh walking lunges @right
8 db snatch @left
8 db oh walking lunges @left
40 du / 80 su
D: 3 rounds for time
25 wallball
25 box jump
@you have to start every minute with 5 burpees (from 0:00)
E: finisher
3′ max am. swing
1′ rest
3′ max butterfly sit up
A: Gymn+ mob 3rds 60” inga run 10 cat camel 60” skierg 10 wall squat B: Strenght 5×5 Turkish get up, climbing weight C: Metcon 3 rds 50 swing 12-20 kg 50 sit up 50 cal row D: Full streching
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A. E90″ – 5 sets 5 TnG Power Clean @60% (Open: 3-5 reps – medium weight) B. EMOM 8′ – 5 double KB russian swing 2×12/20 (Open: 2×8/12-16) – 5 Thruster 2×12/20 (Open: 2×8/12-16) C. Metcon 21-15-9 reps…
Week 1: day 1 warm up: 3 rds 10/10 m monster walk 10 alt scorpion 10 cat camel then 2 rds 10 bb cluster 10 alt ttb A: Squat clean & double under 3 squat clean leader heavy + 25 du / 60 simple Tc: 10 min B: Front Squat 3×10 [50-55%] …
A: 3 rds 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats B:Practice 10 min -hspu, hswlk, muscle up C: Shoulder press 10-8-6-4-2 climbing weight rx-open: barbell basic: double kettlebell D:Wod 3×4 min Amrap 30 du, 70 su 6 devil jerk 12 cal row 1 min rest…
1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
