WU: 5′ gymnastic, then….
3 slow rounds:
– 10 Empty bar thruster
– 100 Single Under
– 15 Sit up
A. Work up to a heavy set in 10’
Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats
Open: Practice same complex
B. 3 rounds : (max load)
– 5 UB shoulder press with BB
– 10 step front rack lunges (same weight)
– 20 burpees over the bar
1′ rest
C. AMRAP 15’
– 15 pull-ups
– 10 box jumps
– 15 air squats
– 10 box jumps
– 15 T2B (Open: K2E or Leg raises)
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)…
A: Funny and Games warm up B:”Hotshots 19″ 6rds: 30 air sq 19 power clean Rx: 60/40kg Open: 40/25kg 7 strict pull up Open: Band or box jump pull up 400 m run C:3rds 10/10 one leg bb romanian dl 20 ab wheel
Warm Up: 5’ amrap: – 30 DU/60 SU – 12 -12 m Bear Crawl forth and back 1- 0 Band Pullapart – 5 OHS By Wall (facing to the wall) A)Snatch Complex : E2′ for 10′ – 1 Snatch Deadlift – 1 Sn High Pull – 1 Power Snatch Rx: climbing, Open: 5×1, same weight…
A. Warm-up: Easy “Amrap” in 8 mins. 10m Walking Lunges 10 V-ups 10 PVC OHS 45s. Handstand hold B. Power snatch – warm up to 50-60% of 1RM Then.. For time: 10-8-6-4-2-4-6-8-10 reps of: Unbroken Tng Power snatch @ 50% of 1RM Snatch C. Every 2’ x 5 sets Back squat x 5 reps @…
Warm-up: Gymn. + Amrap 6’ 12m Walking lunges 12m Broad jump 15 Push-ups 15 R. Swing @ 12-16-20kg KB A. 3 sets of: 3 TGU – left arm 10 Toes to bar (strict if it possible) 3 TGU – right arm 10 Strict pull-ups Rest 60-90s. btw. sets *use moderate KB for TGU …
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. EMOM 10’ – 5 sets -5 Squat clean @50-55% 1RM -8-12 T2B B. 3 sets: AMRAP 4’ / Rest 2’ 2/2 KB Snatch 24/16kg 2 C2B Pullup 4/4… 4…. 6/6…. 6….. etc….
