Online Programming Tag 16

Fitness:

3rnds for quality
handstand workchoose between handstand hold, shoulder taps, handstand walk
SU/DU ladder
ring row 15-20 reps
for time
5000m row

Performance:

3rnds for quality
2-4 bar muscle ups
10 evil wheels
backsquat4x970%
clean&jerk2x365%
2x370%
1x375%
1x380%
for time250m row
5 muscle ups
25 weighted sit ups
30 push ups
35 box jumps
100 DU

Online Programming Tag 15

Fitness:

back squat5x8add 2,5-5kg to last week
front rack walking lunges3x20m
take 5min to work on handstandchoose between handstand hold, shoulder taps, handstand walk
amrap 5
5 dl 100/70
10 box jumps

Performance:

3rnds for quality
20m bear crawl
10 scapula push ups
4-5 deficit HSPU
backsquat1x585%
hang clean2–2–2
clean high pull2x4105%
2rft20 kb swings32kg/24kg
20 C2B Pull Ups
20 burpees

Online Programming Tag 13

Fitness:

take 5min to work on handstandchoose between handstand hold, shoulder taps, handstand walk
5rft
12 push press 40/20
8 toes to bar
1min rest
then
2 rounds
max rep push ups
2min rest
20 burpees
2min rest

Performance:

3rnds
5m handstand walk
8-10 butterfly pull up
2 turkish get ups each arm
backsquat1x385%
press5–5–5–5
3rft
2 rope climbs
10m HS walk
2 C&J100kg/60kg
1min rest

Online Programming Tag 12

Fitness:

hpc+2 front squat5x3add 1-2,5kg to last week
3x max rep ring dip
emom 8
8 swings
10 kb squats

Performance:

3rnds for quality
2-3 bar muscle ups
15 hollow rock
4-5 deficit HSPU
backsquat2x285%
snatch2x360%
2x365%
2x370%
emom 8
8 swings
10 kb squats