A) gymn + AMRAP 5′
3 strict press @empty bar
5 down ups
7 V ups
9 back squat @empty bar
3 btn strict press
B) Max reps of def. Strict HSPU
(From 2*15/10 kg plate), then
2 sets from the ground : add 1rep to the last weeks score
C) 4*4 Power Snatches ,
climbing from 67% of max
(No tng)
D) 5RFT:
– 4 OHS @30/20
– 6 facint burpees
– 8 power snatches @ 30/20
Tc : 10′
E) 3 sets:
– 8 rear deltoid raises
– 16 banded pull-apart (2.0)
Wu: gymn+ Elbow and ankle mobility A: 3rds 10 down up 15 good morning with band 8/8 one arm c&j wit easy dumbell 8/8 one leg hip thrust B: squat clean and jerk climbing For time 10 reps 50% 8 reps 60% 6 reps 70% 4 reps 75-80% 2 reps 80-85 % C:Run time 5×400…
A. Warm-up: Gymn. + Amrap 12:00 60s. Shuttle Run 10/10 Single-arm Russian swing 12 Burpee 30/30s. Side plank B. 5 Rounds, Not for time: 3 Front squat @ heavy! 5 Strict HSPU *Open: 7 kipping HSPU / 9 Push-ups C. 10 Rounds for time: 10 Alt. DB snatch @ heavy! 10 Box…
NWu: Gymn + shoulder & ankle mobility A: 3 rds 12 “S” 14 frog jump 16 alt romanian kb deadlift 12/16 20 bicylce abs B:E90’x5 2 position Squat Snatch= 1 snatch floor + 1 hang snatch 10 wall ball 6/9/12/15 kg C: BSQ 3×1 90% 2×8-10 80% D: For time 3 rds 7 burpee pull up…
Gymn. + A. 3 rounds : 1’30” cardio machine 10/10 strict presses @easy kb 10 Jumping squats B. Find your 1RM Jerk in 10′ C. For time,TC’ 15′ 9-12-15-12-9 Power Clean 60/40 Kipping HSPU / Push press @db 8/12 kb T2B / V-up D. TC’8′ 50-40-30-20-10 DU 25-20-15-10-5 Russian Swing @heavy kb E. Stretching
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
A) gymn + 3x 2*12m shuttle run 8 burpees 20″/20″ side plank 8 push up 10 bnd googld mornings B) 10-9-8-7…1 – DL @100/70 – BBJO *EMOM : 5 air squats C) Max reps of parallette kipping HSPU (hands and head at the same height) then 3 * 14 DB see-saw press (you choose the…
