A. Warm-up: Gymn. + 3 Rounds of:
50 Jumping jack
10 Joga push-ups
10 Empty BB deadlift
20 Air squats
B. “Running clock”
0:00-8:00
“GRACE”
30 Clean&Jerk @ 60/40kg
8:00-22:00
For time:
100 Lateral burpee
Then, in the remaining time
1 rep Max Clean&Jerk
C. Front squat @ go to heavy Triple!
D. “Accessory”
15 Strict T2B
60s. Wall sit hold
x 2 sets
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) 3 attemps: max reps strict pull up C) Front squat 4*1 @95% (If you feel it easy, go for PR..) D) E30″ for 12′ 1) 6/4 cal Row 2) 6 T2B 3) 6 alt. DB Hang clean…
A) gymn + 2 rounds 10m bear crawl 10m dwaf walk 10m tiger walk B) Paused split jerk (3″ in dip and receiving position too) Work up to heavy double in 7′ C) Front squat 3*4 @ 80% D) Max reps of butterfly C2B (Open: pull-up) E) E30″ for 8′ 1) 10 WB 2) 8…
A)Warm up SMR+ shoulder mob+ some cardiov. warm up B)Lifting, strength a) E90” for 6 sets 2 push press + 1 jerk /from ground/ b) Double KB strict press 3×10-12, same w. 90” rest btw sets C)WOD 15’ amrap – 15 ball squat clean – 15 T2B – 15 alternating dumbbell snatch D)Acc. Plank hold…
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Tiger crawl 12m Duck walk 12 V-ups 12 HR push-ups 12 Band pull-apart B. Every 2’ x 5 sets Back squat x 5 reps @ 82.5% of 1RM C. Practice in 5-8 min. @ you can choose Strict Ring MU Ring MU Kipping or Butterfly…
A) gymn + 100m tiger walk *E30″ : 1 air squat B) Work up to max : weighted pistol (both leg) C) EMOM 12′ – 4 sets 1) 10 alt pistols 2) 14/10 cal row 3) 14 push-ups + 4 burpees D) EMOM 12′ – 3 sets 1) 10 burpee-deadlifts @ double DB!!! (You choose…
Wu: Gymn+ shoulder and ankle mobility A: Amrap 6’ 10 snow angel 8/8 kettlebell halo deep squat position 3 muscle snatch 20/30 kg 2 hang squat snatch 1 snatch balance B: E2mom x5 40 du / 60 simple 2 hang squat snatch climbing heavy C: 3×12 BSQ 1 RM 67,5% 90 sec rest btw set…
