Wu:Gymn + thoracic & shoulder mobility
A:3 rds
5/5split squat bb thruster
5/5 cossuack squat w easy kb
10/10alt. Deadlift high pull+ press easy dumbell
20 band hip thrust
B:Otm 10’
– 5 bench press (+2,5 ; 5%)
– 16 alt pistol
C:For time
15-12-9-6-3 Thruster
6-9-12-15-18 Cal row
Rx: 40/20 – 50/30 – 60/40 – 70/45 – 80/50 kg
Open: 30/15 – 40/25 – 50/30 – 55/35 – 60/40 kg
D:3 rds
15 barbell ghd extension
20 alt V ups
3/3 turkish get up 24/16 open 20/12
A. Gymn. + 3 rounds: 40″/40″ side plank 10 hamstring curls @TRX/fitball 15 banded pull aparts B. Snatch Complex 5 sets /1’30”-2″ rest btw sets/ 1 Power Snatch + 2 Low hang p. snatch @75% of 1RM P.Snatch C. Back Squat 4×7 (3-1-x-x) @60% of 1RM D. WOD – EMOM 16′ 1. 12/15 cals row…
Warm up: 2 rds – 10 m tiger crawl – 10 snatch deadlift – 10 T-push up – 15 cal row A) Lifting, strength 1 Snatch + 1 Hang Snatch Daily max + 2 sets of back-off B) Push press Daily 3 rep in ~ 10 min C) 5 rounds for time – 8 cluster…
A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Warm-up for Clean & Jerk in 5 minutes Then.. Clean & Jerk @ 1RM C. EMOM 10’ Clean…
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…
A. Gym. + Scapula activation B. 3 sets 8-10 Weighted strict pull- ups (same weight) 18 alt. chest supported row @ heavy DB C. Core strength 3-4 sets (1’ rest btw sets) 20” L- hang hold 15 GHDSU’s / 15 weighted abmat situps Max rep strict T2B D. For time: @heavy dumbbell 30 DB Snatch…
Warm up: 2 rds * 20 bird dog * 20″ plank hold * 10 air squat * 20 down up Lifting, strength a) Front squat 1 rep EMOM (start from 50%) +5 kg until failure b) Deadlift 2 rep EMOM, same w., 8 sets WOD 12′ amrap * 2 bar MU/6 C2B/ 10 pull up…
