A)gymn + amrap 5′
– 10 scorpions
– 10 slow bb ohs
– 10 oh sit up
B) E2′ for 12′ – 6 sets , climbing
6 hang squat snatch
C) 5 ub sets :
– 5 BMU
– 5 C2B
– 5 pullups
– 5 T2B
(Open: 5 pullups (bnd or anyhow) + 10 knee raises)
D) E30″ for 14′ – 7 sets
1) 7/5 cal row
2) 25 DU
3) 7/5 burpee
4) rest
Warm up: 4’ AMRAP – 20 shoulder taps in plank – 20” reverse plank hold – 10 russian swing – 10 scapula pullup A)OTM 8’ Odd: Weighted strict pullup x 5 (Open: strict pullup or banded pullup) Even: Strict HSPU x8-10 (Open: kipping or L-sit dumbbell press) B)Back squat 3×3, same weight 2’ rest C)For time:…
Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:12 min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8min Find your 5 rm Touch and go clean and Jerk C:For…
A) gymn + amrap 6′ 12 sh taps in push up pos 10 reverse lunges 8 down ups 6 sit ups B) daily max split jerk from rack in 10 mins C) AMRAP 12′ 2 Push Presses @50/35 2 Toes to Bar 2 Box Jump Overs 4 Push Presses 4 Toes to Bar 4 Box…
Warm up: 5′ AMRAP: * 20″ push up hold * 10 shoulder taps in HS hold ( Open: in push up pos.) * 12 alternating pistol squat * 8 wall squat A)Strict press 3×2 (not tng), same weight with 90″ rest btw sets B)Back squat E2 for 10′ 3 reps@ ~ 85-90% of 1 RM…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90’ – 5 sets: RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM Open: 1 Power Clean + 2 Hang Power Clean – practice with a light/medium weight…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. With a continuously running clock complete the following: – In 7’ find your 3RM Push press ( Open: practice – 3-5 reps) – In 5’ find your 2RM Power jerk (Open: practice – 2-4…
