Warm up:running+ exercises + animal movements in 10’
A)E90”x 5 sets
Alternating back rack lunges
Total 12 (6/6) reps
B)Tabata (22’)
– tabata push jerk *
Rest 2’
– tabata deadlift **
Rest 2’
– tabata push up
Rest 2’
– tabata hang power snatch*
* Rx: 40/25 kg, Open: 30/20 kg
** Rx: 60/40 kg, Open: 50/30 kg
C)In pairs:
3 sets:
– Barbell Overhead hold x 25” (you choose the weight)
– AMRAP wall climb until holding the barbell
A: 10 min shoulder and hip mobility B: 10min Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk C: Team of 2 60 cal…
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
WU: 3 rounds: – 5/5 One arm KB Thruster – light, medium – 15 Band Pull Apart – light – 15 Situp A. Front Squat Rx: Every 2 min – 3 x 8 @70%+ Open: Every 2 min – 3 x 6-8 – moderate weight, perfect front rack position, vertical torso as possible B. Push Press Rx: Every 90″…
A. Warm-up: 10-10m Single arm Front rack duck walk @ easy KB 5/5 KB windmill @ easy KB 60s. Plank x 3 rounds B. For time: 30 Double KB hang power clean @ heavy 24 Alt. Pistol squats 15 Double KB hang power clean @ heavy 12 Alt. Pistol squats Tc: 6’ C….
Warm up: gymn + mobilty + 3rds 10m inch worm 10m crab walk (high hip) 10 wall squat A: BB wu Amrap 5′ ( 5sn dl + 5sn press behind neck + 5ohs + 5sn balance + 5 sotts press) B: 10 min Find your heavy complex 2 snatch balance + 3ohs Open: Focus on technik…
A. Warm-up: Amrap 6’ 50 Mountain climbers 1/1 TGU @ 12/8kg KB 10 Scapula pull-ups 10 Banded good morning B. Amrap 15’ RX: 10m Walking Russian swing 10m Handstand walk 10m Burpee broad jump 10m Tiger walk OPEN: 10 Walking Russian swing 10m Tiger walk 10m Burpee broad jump 10m Bear walk C. Every 2’ x 4…
