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 & Jerk x 1 rep @ 75-80% of 1RM
D. 3 Rounds for time:
12 Burpee Toes to bar
6-6 Single-arm Hang clean + Jerk
24 Abmat Sit-ups
12 Alt. Pistol squat
Tc: 12’
E. Accumulate 2 min.
Hollow hold
A. Gymn. + 2 rounds: 1′ shuttle run /20m segments/ 40m bear walks 10 lateral box steps B. AMRAP 30′ 500m row 12 target burpees 16 box step overs @double medium KB (12,16) 20 alt. v- ups C. Acc. Work 5X 10/10 KB windmills @medium KB 8/8 Bulgarian squats without weight 15 hip…
A) gymn + AMRAP 6′ 6 cossack squats 1/1 TGU B) EMOM 8′ Odd) 30″ max reps alt. Pistol Even) 17 KBS @28/20 Rest 2′ EMOM 8′ Odd) 30″ max cal Assbike Even) 17 GHDSU Rest 2′ EMOM 8′ Odd) 30″ max reps alt. Pistols Even) 17 burpees Rest 2′ EMOM 8′ Odd) 30″ max…
Warm up @ ‘PVC Pipe’ + A. AMRAP 8′ 15 m Bear walk 15 m Walking lunges 15 m Tiger walk 15 m Broad jump B. 5×3 Drop Snatch (climbing) / Practice Rest 1′-1’30” btw sets C. E1’30” for 6′ OHS 4×2 RX: @85-90% of 1RM Open: you choose the weight D. AMRAP 7′ (SB…
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…
A. Warm-up: 60s. Shuttle Run 10 Reverse snow angel 5-5 Scorpion kicks 5 Glute Bridge V walk outs 30/30s. Side plank x 3 sets B. Deadlift 3×5 reps @ 75% of 1RM C. For time: (Rx) 7-5-3 Bar MU 14-10-6 Power snatch @ 60/35kg Open: 9-7-5 Burpee Pull-ups 14-10-6 Power snatch @…
A. Warm-up: Gymn. + EMOM 16’ – 4 sets Min1: 15m Bear crawl (2×7.5m) Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row Min4: 15-18 Jumping squat B. Every 2’ x 4 sets 8 Tng Deadlift @ 70-75% of 1RM *Open/Cross : Double KB deadlift x 10-12 reps C. For time: 45…
