A)Warm up: 5’ amrap
– 6 walkout
– 2 wallclimb
– 8 goblet squat with 2” hold at bottom
– 5/5 hip thrust, 1 KB in overhead; single arm
B)Lifting, strength
a)Squat snatch (Open: Power snatch) daily max in 12’
b) Power snatch 30 reps for time@ 55 % of a)
C)WOD
15’ amrap
– 400 m run
– 15 burpee pull up
– 16 alternating KB snatch@12/20 kg
D)Acc.
TRX plank acc. 2’ total
Wu: Gymn + shoulder & ankle mobility A: 2 rds 40 sec work 20 sec change and rest (1 rd slowly, 2 rds medium tempo) – skierg – hip trust – row – bird dog B1: OTM 8’ – 3 split jerk 1 RM 40% – 60% – 3 – 6 ring or bar mu;…
A. Warm-up: 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats x 3 sets B. Push jerk + Split jerk @ from rack 5 min. Practice 8 min. Go to heavy complex C. Amrap 7’ 3-6-9-12-15…etc. Ground to overhead @ 60/40kg 1 Rope climb btw. sets (RX: Legless) D. 5…
1)3 sets – 10 hip thrust and 20″ hip thrust hold – 20″ plank – 10 barbell deadlift 2)Deadlift 5×3, not tng 2′ rest btw sets 3)4 sets for quality, 1′ rest btw sets – 12 russian swing@heavy – 20/20 bottom up kettlebell hollow body flutters – 10 abwheel – 10 goblet squat @heavy…
A) gymn + amrap 5′ – 5 Down ups – 5 ‘get up Johnie’ – 10m carb walk B) 3×11 UB strict pull ups C) E30″ for 9′ – 18 sets 1 power snatch @75-80% of 1rm D) Amrap 16′ Buy in: 60 WB 4,8,12… reps – DL @90/60 – facing burpee – t2b –…
A) gymn + 100m bear crawl *E30″ : 1 down up B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB) C) E30″ until fail Odd) 1 power clean, climbing Even) 15 DU’s (open: 20″ DU practice) Strat from 40%, add 5/2,5 kg D/1 30 facing burpees for time TC:2′ Rest 2′ D/2…
A) gymn + AMRAP 5′ 5 strict press @empty bar 7 air squats 9 sit ups 11 good mornings @empty bar B) max reps of def. Strict HSPU (From 2*10/5 kg plate), then 2 sets from the ground : add 1rep to the last weeks 70% C) 4*5 power snatches , climbing from 55% of…
