Warm up
3 rounds
* 15″/15″ single arm push up hold
* 6-8 push up
* 12 hip thrust
* 6 push press/empty BB
Lifting, strength
a)Weighted strict pull up 4×3
b)Push press 4×2, same w.
90″ rest btw sets
WOD
5 rounds for time
* 10 kipping HSPU
* 1′ row
* 2 ropeclimb
Wu: Gymn + hip & thoracic mobility A: 3 rds 10 toes to squat 5 get up jhonnie 10 cat camel 5 burpee pull up 20 hip 90/90 B: E90 x 6 1 power clean + 1 squat clean + 2 front squat ( climbing heavy) C: Run track or Rowing 9 min: 1500 m…
Warm up 3 rounds * 6/6 hang KB clean/ light/ * 15 down up * 10 banded good morning * 15” hollow hold Lifting, strength a)E90” x 5 sets same weight 3 deadlift+ 3 hang power clean+ 3 FSQ unbroken tng b) Grace 30 GTOH for time@42.5/55 kg; TC: 6’ WOD For time: 27-21-15-9 reps…
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 STOH @ 50/30kg D. KB windmill 3×10/10 reps @ medium weight
A. Warm-up: 60s. Shuttle Run 15 Reverse snow angel 10/10 Upright row @ KB or DB 30/30s. Side plank x 3 sets B. Warm-up for Snatch 3-5 min. Then.. For time: 10-8-6-4-2-4-6-8-10 Tng Power snatches @ 50-55% of Snatch 1RM TC: 10’ C. For time: TC: 8’ RX: 21 Pull-ups 15 C2B 9 Bar MU…
A)Warm up: 1x * 500 m row * 1’ plank hold * 8 inchworm * 20 air squat *1’ run B) Lifting, strength a)TGU 3×2/2, same KB b)Front squat 3×5, climbing Start ~ 70 % of your 1 RM 2’ rest C) TRX complex: 3 sets – 12 knee tuck – 8 pike – 6…
A. Gym. + Scapula activation 2 rounds: 20 banded pull- aparts 20″ active dead hang B. Upper body strength 3 sets 5/8 false grip strict ring pull- ups 5/8 ring dips 10 bent over rows @40/50 C. Core strength 4 sets (1’ rest btw sets) 20 GHD sit- ups / 20 weighted butterfly…
