1)2 rds
* 10 m tiger crawl
*6/6 windmill
* 12 cal row
* 10 down up
* 30″ plank
2)For time
15-10-5 reps
* power clean @35/50 kg
* cal row
2′ rest
15-10-5 reps/m
*FSQ @35/50 kg
* meter handstand walk
2′ rest
15-10-5 reps
* push press@35/50 kg
* lateral burpee
3)3 rds
* 30/30 m heavy Kb single arm FC
* 30″/30″ side plank
WU: 3 Sets of: 10 Glute Bridge 10 Sit Ups 10 Toe Touches in Push Up A. E4′ For 28′ – 7 Sets 100 Butt Kickers 10 HSPU (Pike Push Up) 75 High Knee Run 7.5 Burpee (7 Burpee + Just Down) 50 Mountain Climbers 5x V-Up + Tuck Up + 10 Bicycle Abs B….
A. 2 Sets 20 Jumping Jacks 8 Scorpions 20″ Hollow Hold 8 Supermans B. 4 RDS AMRAP 5′ – 2′ Rest First 5′ 20 V-Ups 15 OHS 10 Walkout Push Ups Second 5′ 20 Hollow Rocks 14 Thrusters 10 Burpees /No Jump/ C. 3 RDS 20 Crunches 10 Reverse Crunches
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
1)Warm up : gymn+ exercises in pairs /10’/ 2)For time Part A: dumbbell DT: 5 rds @you choose the weight; medium * 12 deadlift * 9 hang clean * 6 stoh 2′ rest Part B: for time * 40 abmat sit up * 30 cal row * 20 wall balls * 10 wall climb 3)Tabata…
1)6′ AMRAP – 8 inchworm – 3/3 TGU from press to lunge – 30″ wall sit hold, arms overhead 2)Handstand hold, walk progression, strength 3 sets for quality – around the box -1/1 round – 30″ HS hold facing the wall – 10 abwheel 3)OTM 10′ Odd: Back squat x 5 Even: kneeling double kettlebell press x…
A) gymn + 2 sets of : – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) MAX REPETITION Strict Pull-up ! (max 3 attemps) C) 5 sets of: – 8 zercher squat, inc. – 10/10 single leg hip thrusts (2″ pause at top) D) 30 Burpee & SB Over…
