A. Gymn. + Barbell Warm up with Coach
B. EMOM 10′
ODD: 1 rounds Cindy (5 pullups+10 pushups+15 Air squats)
EVEN: 4 Power Clean @70-75% of 1 RM
REST 3′
C. EMOM 10′
ODD: 6 Burpees + 6 Wallballs
EVEN: 4 Push Jerk @70-75% of 1 RM
REST 3′
D. E 2′ 30″ for 12’30” / 5 sets
200 m Run,
then
max reps Squat Clean & Split jerk @70-75% of 1 RM
Warm up: 2 rds *6/6 cossack squat with light KB * 20” hollow hold * 10 scapula pull up * 15” ring dip hold Lifting, gymnastics a)BSQ E90” x 5 rdsx 3 reps(~85 %) b)Ring MU 5’ EMOM, 2-5 reps (Open: EMOM 3 pull up + 3 ring dip or 5-6 Bar MU) WOD 20’…
A) gymn + 80m bear crawl *E30″ : 1 burpee B) 3 Attemps : max reps butterfly pull up C) Daily Max Power Clean in 8′ D) E20″ for 15′ – 5 sets 1) 10 DU’s 2) 1 C&J @70% of C 3) 5/3 cal Ski 4) 1 C&J 5) 10 air squats 6) 1…
A. Intensive SMR in 8 minute, then 2 rounds: 2’ cardio machine 12 cossack squats 14 alt. KB hang cleans B. AMRAP 30’ 400 m row 10 Thrusters @empty barbell 10 Lateral burpees 15 HRPU’s 24 alt. reverse lunges C. Stretching together
A) gymn + AMRAP 6′ 10 scapula pull ups 10 taters @easy KB B) max strict pull up (no supinated), then 2 sets : 70% of max reps C) E30″ for 12′ – 6 sets 1) 3 power cleans 2) 7 box jumps overs 3) 3 stoh 4) 7 box jump overs @ 75 %…
Gymn. + 3-4 sets: 30 High knee run 30 Mountain climbers 12 Air squats 10 Ring rows A. Amrap 6′ 1-1,2-2,3-… Strict pullup Strict handstandpushup B. 5RFT: TC’25’ 400 m Row 20 Walking lunges 12 db KB Hang snatches (Rx: 2×16/20) (Open: 2×8/12 or alt. KB Hang snatch) 6 Burpee box jump overs 3 Rope…
A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Warm-up for Clean & Jerk in 5 minutes Then.. Clean & Jerk @ 1RM C. EMOM 10’ Clean…
