Péntek
WU: Gymnastics + Shoulder mobility w. PVC pipe
Then,
3 Rounds of:
5/5 1-arm KB sots press @ easy KB
15 Reverse Snow angel
10/10 Side plank w. rotation
A. Every 90s. x 6 sets
RX: Hang squat snatch + Tng Squat snatch + OHS , build up to heavy complex in 6 sets
OPEN: Hang power snatch + Tng power snatch + OHS , same weight in 6 sets
B. 40s. work / 20s. rest x 8 rounds
Alternating btw.:
Heavy Russian swing
Plank
C. in 12 minutes:
Max distance RUN
A. Warm-up: EMOM 8’ Odd: 12-15 Burpee Even: 12-15 GTOH with Plate! B. Kipping or Butterfly pull-up practice in 5-8 minutes, then.. 5×5 Strict pull-ups You can choose workout: (C.a.) 7 Rounds for time: 3 Muscle-ups (Ring or Bar) 6 Clean & Jerk @ 60/40kg Tc: 14 min. (C.b.) Amrap 14’ 25 Burpee 3 Rope…
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 10 hang squat clean C) EMOM 12′ Odd) 4 strict hspu + 8 pushups ( Open : 4 pike pushups + 4 pushups…
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 8 hang squat clean C) EMOM 12′ – 4 sets 1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)…
WU: 3-5 gymnastic 3 slow rounds: 5-8 Strict pull up 12 Jumping lunge 10 Light (empty) BB Snatch balance A. EMOM 5’ 5 Power snatch @60% 1RM Immediately…. EMOM 4’ 4 Power snatch @70% 1RM Immediately…. EMOM 3’ 3 Power snatch @80% 1RM B. 4 rounds for time: 15 Target burpee 15 OHS…
WU: 3-5’ gymnastic 3 rounds: 10 Pushups 60 Single under 10 Scapula pullups A. 4 rounds: 5 Wall Climb – rest 45” (Open: 3-4 Wall climb) 50 DU – rest 45” (Open: 100 Singles) 8/8 KB Half-kneeling shoulder press – rest 45” 15 Ring row – rest 45” (Open: 10-12 Ring row) B….
WU:3-5’ gymnastic AMRAP 5’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 DU/ 40 Single A. E90” – 6sets 3 Pause Fsq @65% 1RM (2” pause at the bottom) B. E5’ – 3 sets 40DU 6 Hang Squat snatch 50/35kg (35/25) 30 DU/60 Single 4 Hang squat snatch 20 DU/40…
