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 @ 45/25kg
D. “Accessory”
10/10 Single-arm DB row @ heavy!
45s. D-ball or Sandbag hold (bear hug)
x 2-4 sets
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
A. Gymn. + Santa Claus Warm-up B. Daily MAX Deadlift Let’s see your MAX ! C. WOD: 5 RFT. 10 Power Cleans @60/45 10m Walking lunges @db heavy DB / farmer hold 15 Kipping HSPU’s D. Cool Down
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…
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 STOH @ 50/30kg D. KB windmill 3×10/10 reps @ medium weight
A)Warm up SMR+ 5’ easy AMRAP *1’ run in the gym * 10 goblet squat with KB * 10 russian swing@easy KB * 30” plank * 1 wall climb B)Lifting, strength a)E 90” x 6 rds 1 hang squat clean+ 1 squat clean+ 1 jerk same weight, you choose b)3 sets: 12 Floor press with 2x…
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…
