Warm up: 3 rounds
* 2 wall climb
* 8/8 opposite arm-leg raise in tiger crawl pos.
* 6 deadlift
* 6 goblet squat
Lifting, strength
a)Squat clean+ push jerk
Every 90”x 1 repx 5 rds
b)Deadlift 3×3, same w.
WOD
21-15-9-6-3 reps of
* power clean@35/50 kg
* bar facing burpee
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Back squat x 4-5 reps @ 85% of 1RM C. Weighted Strict…
1)Warm up: 3 rounds * 1′ 30″ easy row * 10 hip thrust * 10 scapula push up 2)Every 90″ x 6 rounds/ same weight 5 deadlift + 5 power clean + 5 bent over row 3) 12′ AMRAP * 10 double KB hang clean *10 burpee * 20 air squat 4)3 sets for quality *…
A. Gymn. + 2 rounds: 40”/40” side plank @leg raises 20/20 m front rack carry @ 16/20 KB 2/2 TGU’s B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ /1’30”- 2′ rest btw sets/ 2 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. WOD: AMRAP 5′ 8…
Wu: Gymn + hamstring & ankle mobility A: 5 min agility ladder exercise 2 rds 20 alt one leg hip thrust 15med ball squat clean 10 cat camel 5 get up jhonnie B:6 set 2 squat clean+3 squat (climb heavy) C: For time Rx: 3000m Open: 2400m D:3rds 10strict chin pull up 10 ring triceps 10…
A. Warm-up: Gymn. + 3 Rounds of: 30 Plate hops 15m Monster walk 10/10 Suitcase DL 10/10 KB windmill 20 Alt. V-ups B. For time: TC: 12’ 15-12-9-6-3 Power clean @ 70/45kg 3-6-9-12-15 Bar Facing burpee C. Power clean @ heavy single or 1RM D. Accessory: Double KB Front rack carry x…
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Row 2 Wall climb 24m (2x12m) Double KB front rack carry 10 Hollow rock B. Tall kneeling Double KB push press x 5-8 reps @ moderate/heavy x 3 sets C. Dead stop HSPU RX: Strict @ 3-5 reps Open: Kipping @ 5-7…
