A. Warm-up:
250m Row
15 Push-ups
15 Band pull-aparts
x 3 sets
B. For Quality:
21-15-9 reps of:
Floor press @ double KB or DB
Single-arm KB Clean – left arm
Single-arm KB Clean – right arm
*use moderate/heavy KB or DB
C. For quality:
1/1 @ TGU – Heavy KB
30/30s. Side plank
x 3 sets
D. “Rowing”
500m Row
Rest 2’
x 4 rounds
*if you have partner, work / rest 1:1
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…
Wu: Gymn + hip & shoulder mobility A: 3 rds 15 m monster walk 10 alt. scorpio 5mu sn + 5 ohs + 5 power sn + 5 squat sn B: 5 min Find your 1 RM power snatch (open:climb heavy) then 5min find your 1 RM squat snatch (open climb heavy) C:BSQ 50%3 60%3…
A. Gymn. + Activation 3 rounds 10/10 m side monster walk 10 scapula pull-ups 8 hamstring curls on trx/ring/fitball B. Weightlifting 6×1 /rest btw sets/ 1 high pull + 1 power snatch @70% 3×9 /rest btw sets/ Snatch deadlift @60% of snatch 1rm 4×10 /rest btw sets/ Tempo back squat 2-1-x-1 C. WOD – AMRAP…
A) gymn + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 SU B) EMOM 9′ Push Jerk triples @ 70% C) Front squat 3 * 3 @ 85% D) 3 ub sets of: 15 butterfly C2B 12 butterfly pullups 9 T2B E) E30″ for 7′ 1) 30 DU’s 2) 10…
A) gymn + 80m spider walk *e30″: 3 sit ups B) barbell warm up,then.. EMOM 12′ 1 OHS, climbing from 50% of 1rm C) 5 sets of: 7/7 DB push press 7 strict pull ups (rx:weighted) D) In 8 mins: 30 WB 20 Box Jumps @60/50 30 T2B 20 Box Jumps Overs Max Slam Ball…
A) gymn + 20 reps of: @empty bb – muscle clean – strict press – front squat – high hang power clean B) Power 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 @ 120% D) Max reps of def. Kipping HSPU (From 2*15/10 kg…
