Warm up: 3 sets:
– 15 dow up
– 6/6 KB clean@ light
– 30″ plank
A) Bench press
4×3, same weight
90″-2′ rest
B) Death by lateral burpee:
EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds
C)21-15-9 reps of:
– kipping pull up
– HR push up
WU: 3 rounds – 10/10 Light KB Push press – 15 Sit up – 10 Goblet Cossack squat A. Rx: In 10 min find your 1RM Squat clean Open: In 10 min practice squat clean with increasing weight B. For time: Rx / Open 60 KB Squat clean & Jerk 24/16kg (change hand…
A. Warm-up: 8-10mins. Running warm-up B. EMOM 10’ RX: Odd: 40-50 Double-unders Even: 5 TNG Squat snatch @ you choose weight OPEN: Odd: 35s. Amrap Single-unders Even: 5 TNG snatch @ you choose weight C. Front squat 3×12 reps @ 55-60% of 1RM Rest 2:00 btw. sets D. Double KB or Dumbbell OH carry 250m…
Warm up: 10 min gymn+ hip mobility+ running A)Squat clean 5-6x 2 reps, climbing weights 90” rest btw sets No tng B )5 rounds for time * 21 Am swing Rx: 28/20kg, Open: 20/12 kg * 16 Box Jump overs * 8 T2B (Open: 12 V-Sit up) C)EMOM 12’ Min 1- Double…
Warm up: gymnastic+ 400 Simple under, every break 20” Active hanging on bar (scapula activation+ body in hollow pos.) A)Barbell warm up for complex… Every 90” (6 sets, climbing) – 1 Strict press – 2 Push Press – 3 Push Jerk or Split Jerk Always from ground. B)High pull from hang (close grip) 4×8, same…
A. Warm-up: 200m Run 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – left arm 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – right arm 20 Air squat 10 Hollow rock x 3 rounds B. Single-arm Deadlift 1RM / arm RX: Use barbell Open: Use Kettlebell or…
Warm up: gymn+9’ EMOM Min 1- One-arm ring row x 6/6 Min 2- OHS, facing the wall x 12 Min 3- One-arm hang x 15”/15” * *Open: 30” active hanging 1)Work up for heavy single in 10-12’: 1 hang squat snatch+ 1 tng squat snatch from ground Open: power Sn 2)3 rft: 9/6/3 reps/ arm:…
