A. Warm-up:
50 Jumping jack
10 Russian swing @ medium weight
20 Air squat
30s. Dead hang on bar
x 3 sets
B. Squat clean – warm up to 70-80% of 1RM
Then,
EMOM 8’
1 Squat clean @ 70% of 1RM
30 Double-unders
C. For time:
21-15-9-15-21 reps of:
KB dead snatch @ 24/16kg
T2B
D. “Accessory”
KB Side bend x 15/15 reps
Superman hold x 45s.
x 3 sets
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds for quality: – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B. E90″ – 3 sets (speed focus) 3…
A) gymn + wu B) daily max (10′) 1 power clean + 1 push press + 1 hang power clean + 1 push press C) 4*3 clean pull @ 120-130% of B D) amrap 18′ 9 thrusters @30/20 18 lat. burpees 27 pull-ups 36 fr rack rev lunges @30/20 45 DU’s E) romwod : dragon,…
A)7’ amrap: – 12 scapula push up – 6 sitting snow angel by wall – 12 goblet squat@light – 3/3 cossack – 12 Dead bug B)Clean and Jerk (squat clean+split jerk) Rx: Daily 2 RM ( no tng but 2 RM) in 12’ Open: 6x 2 same weight, then rack jerk practice C)E2’ for 8’…
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…
Warm up: Gymn+ FT easy pace: 50-40-30-20-10 Simple Under + btw rounds 20” Plank hold A)Front squat First barbell warm up! 5×3 reps, same weigth 2’ rest btw sets B)Cindy, 20′ amrap: Rx: 5 C2B, 10 Push Up, 15 Jumping Air Squat Open: 5 Pullup, 10 HR Push up, 15 Air Squat …
A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B: 8min : Rx: Triple under Open: DU under practice C: 10-8-6-4-2 Shoulder press, climbing du kb 90 sec rest D:10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open: 15/10kg – Thruster – V-ups E: Streching w….
