A. Warm-up:
Gymn + Warm-up games in 10-15 mins.
*Trainer choice
B. Half kneeling strict press x 8/8 reps @ use DB or KB
Pull-up on rope x 3-5 reps / arm
Rest 60-90s.
x 3 sets
*Open: Single-arm Ring row x 6/6 reps
C. “Diane”
21-15-9 reps for time:
Deadlift @ 102/70kg
HSPU
*Open: 80/50kg
D. “Accessory”
Single-Leg banded good morning x 10/10 reps
Alt. V-ups x 20 reps
x 3 sets
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A. EMOM 15’ 0 – 5 min: Rx: 5 Power Clean & OH @50% 1RM PC&J Open: 5 Power Clean & OH – light weight 6 – 10 min: Rx: 4 Power Clean & OH @60% 1RM PC&J Open: 4…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. C2B/BMU/RMU practice 8 minute B. EMOM Death by Cluster 1 Cluster Start at 40kg male/25kg female Increase the weight w/ M:5kg, F: 2.5kg in every minute…. C. AMRAP 25’ 25 WB 20 Pullup 15 KB Thruster 10 Bar MU /C2B/Pullup…
A. Warm-up: 3 rounds of: 12 Down ups 6/6 Single Leg glute bridge on floor 12 jumping squats 50m KB goblet carry (kb don’t touch the chest) B. In 10 minutes: RX: Cluster 1RM OPEN: Cluster + Thruster @ moderate weight x 7 sets C. For time: 12-9-6 Cluster 400m Run btw. sets RX: 70/45kg …
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…
WU:Gymn + Mob 3 rounds: – 10 Goblet squat – 5/5 KB Push press – light/medium – 30 DU / 60 Single A. Hang snatch from beyond the knee – work up to a heavy triple in 10-12 min B. Front squat RX: 3 x 5 @75% 2 x 3 @85% Open: 5 x 5…
WU: 5′ gymnastic, then… 3 slow rounds: 8 Snow angel 4/4 Cossack squat 8 Lying shoulder dislocation with pipe 8 OHS with pipe A. E90” – 5sets Rx: 3 Power snatch @70% Open: 3 Power Snatch – practice B. E2′ – 5 sets Rx:5 Back squat @75% 1RM Open: 6-8 Back squat – medium weight C. AMRAP 8′…
