A) Warm up:
3 sets of
* 3 inchworm
* 12 dead bug
* 10 PVC OHS facing the wall
* 8/8 OH light KB lunge steps
B)Lifting, strength
a)Power snatch daily 1 rep in 10′
b) Power snatch 5′ EMOM, 2 reps
C) Gymnastics
Rope climb
3′ AMRAP (Open: practice)
D)WOD
13′ AMRAP
* 10 jumping lunge
* 10 pull up
* 12 burpee
* 1 min cardio machine or run
A) gymn + AMRAP 6′ 6 crab & reach 6 cossack squats 6 hindu push ups 6 ring rows B) EMOM 10′ – 5 sets 1) 16 pistols 2) 15/12 cal Ski Rest 5′ EMOM 10′ – 5 sets 1) 14 pistols 2) 15/12 cal Row Rest 5′ EMOM 10′ – 5 sets 1) 12…
A. Gymn. + Warm-up 2 rounds: 20m bear walk 40″ plank @leg raises 20m tiger walk 30″ reverse plank B. Weekend Wod: AMRAP 30′ 100 cals row 30 burpee over the row 50 thrusters @empty bar 30 abmat sut-ups C. Stretching
Warm up gymn with PVC+ barbell warm up together + some core exercise B)Lifting, strength a)Snatch (anyhow)E2’ x 3 reps tng, climbing 5 rounds b)FSQ 3×2, same w. C)WOD: 4 rounds for time * 30 am swing@12/20 kg * 15 T2B * 10 m one arm overhead walking lunge
A. Warm-up: Gymn. + 3 min. Cardio machine! Then.. 2 Rounds of: 10/10 Single-Leg glute bridge 10/10 Single-Leg RDL 10 Push-ups Then.. Barbell warm-up B. Every 3’ x 7 sets (21 min.) Squat clean + Jerk x 5 reps *Start with 50-55% of 1RM *Increase + 2.5 or 5kg every 3 min. *No…
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) Warm up 4′ amrap: 40 SU, 25″ plank, 10 KB deadlift B)Lifting, strength 3 rds * 10/10 half kneeling KB press (opposite arm-leg) * 1/1 TGU * 15/10 push up 90″ rest btw sets C) WOD: For time 50-40-30-20-10 reps of: * abmat sit up * DU / 2x SU D) Acc: 3 rnft…
