A. Warm-up: Gymn. + In pairs:
250m Row
*partner plank hold
x 4 rounds (2/2)
B. Dumbbell Snatch practice + 1RM / arm
C. For time:
100 Alt. DB snatch
100 Abmat Sit-ups
100 Down-ups
100 Goblet squat @ DB
D. “Accessory”
15/15 KB Side bend
30 Russian Twist @ Plate or KB
45s. Reverse Plank hold
x 3 sets
Wu: Gymn + shoulder and thoracic mobility A: 3 rds 10 scapula push up 1 leg less rope climb 30 sec L sit hold 1 leg less rope climb 10 wall squat B: 8 min rx: Obstacle hand stand walk open:Hand stand walk practice C:Every 3 min x 7 90 sec max cal row, ski,…
A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 3 ohs (open:1 power snatch +…
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…
A) Gymn +100m Bear crawl * E30″ : 1 burpee B) max strict HSPU, then 2 sets : 70% of max reps C) 4×6 Power Snatches, climbing from 50% of 1RM (no tng) D) AMRAP 9′ 20 air squats 3 burpees 15 air squats 6 burpees 10 air squats 9 burpees 20 T2B 3 burpees…
A) gymn + games B) ‘Sisson’ Amrap 20′ (rx:in weight vest) 1 rope climb asc. 5 burpees 200m run C) 4 sets: 15″ L-sit on parallettes 10 ring push ups +(immediately) 15″ Ring push up hold 10 good mornings @30/20kg
Warm up 3 rds * 1’ easy row * 5/5 cossack squat * 20” HS hold Lifting, strength a)KB complex: 6’ max reps/rounds * 5 clean(anyhow) * 5 FSQ * 5 STOH WOD 10’ AMRAP * 20 pull up (20 TRX row) * 20 pistol squat (20 goblet sq) * 20 HSPU (20 push up)…
