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 tng reps!
C. For time: TC: 9’
15-12-9 reps of:
Strict HSPU
Strict Pull-ups
Push-ups
D. Accessory:
25 Hollow rock
No rest!
60s. Plank
Rest 60s.
x 2 rounds
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. 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…
A) 8′ SMR + gymn + 3 sets of ‐ 30 jumping jacks ‐ 7 down ups B) EMOM 30′ (50″ w / 10″ r) 1) Row 2) Shuttle Run 3) Burpee C) 3 sets: – 20 barbell side band – 20 alt. leg raises in plank
Wu: Gymn + shoulder mobility A: Amrap 6’ 8 barbell press 8 hrpu 8 down up 8 air squat high knee jump B: 8 min Power jerk practice C:5 set 4 push press + 2 push jerk rest 90’ D:3 rds 10 power clean & jerk open: 25/40 , rx: 60/40 kg 15 cal row…
Warm up:gymn + 5’ amrap *10 m bear crawl *10 scapula pull up * 20 jumping jack *12 lunge steps A)Lifting, strength a)Paralatte single arm row 3×10/10 1’rest btw sets b)FSQ 4×2, same weight 2’ rest btw sets B) WOD: 12’ AMRAP * 15 m lunge steps, 2 KB in front rack carry *10 burpee…
SMR + A. 2 rounds 2′ row/ski/bike 1′ Plank 15 Air squats 1′ Arch hold B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10′ C. 4x 1′ work / 30″ rest (18′) 1. Wallball 2. P. Clean @50/25 3. Facing Burpee D. 4 sets of: 5/5 Windmill 15/15 Pallof…
