2019.04. 27. WEEKEND

A) gymn + amrap 6′ 10 cal easy row 20 deadbugs B) 5 rft:  – 9 T2B  – 7 Ring dips (open:box dip)   – 5 squat cleans @50-60-70-80-90/35-40-45-50-55  /Rest 1′ btw sets/ C) Emom 6′ 3 push jerk @ 70% D) 5×5 tempo (1-1-4-1) strict pull-ups (wide grip)  E) 50 banded pull apart

A) gymn + 20 reps of: @empty bb – muscle clean – strict press – front squat – high hang squat clean B) Squat Cleans (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) Clean Pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) Max reps of def. Kipping HSPU (From 2*10/5 kg…

A. Warm-up: Gymn +  3 Rounds of:  10m Monster walk (5-5m)  5 Inchworm  15 Air squat  15 GTOH with plate 5/10/15kg  B. “BIG CLEAN COMPLEX” @ warm-up + only 2-3 attempt in 10-12 minutes.  *High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean +…

A)Warm up SMR+ shoulder mob+ some cardiov. warm up B)Lifting, strength a) E90” for 6 sets 2 push press + 1 jerk /from ground/ b) Double KB strict press 3×10-12, same w. 90” rest btw sets C)WOD 15’ amrap – 15 ball squat clean – 15 T2B – 15 alternating dumbbell snatch D)Acc. Plank hold…

Warm up 5’ amrap * 10 scapula pushup * 5 get up Johnny * 30” superman hold * 10 air squat Lifting, strength a)Strict press E90” x 3 reps, not tng, 4 rounds b)Push up btw 2 plates (hands on plates) 4x 8-12 1’ rest btw sets WOD 10’ amrap * 15/12 cal row *…

A. Gymn. + 2 rds: 20/20 steps lateral monster  1′ plank Then,  Barbell Warm-up Together   B. Weightlifting, Let’s see your MAX ! 1. Power Snatch 2. Back Squat   C. AMRAP 7′ 7 HSPU’s / Pike push-ups 14 Abmat sit-ups 21 DU’s / for everyone