A) gymn + amrap 8′
– 10 reps 90/90 hip switch
– 10 bird dogs
– 10 dead bugs
B) barbell warm up for the lifting, then..
Daily max in 8 mins :
1 power snatch + 1 low hang power snatch +
1 hang power snatch + 1 high hang squat! snatch
C) 4×3 low hang snatch high pull @120% of B
D) Amrap 5′
1 strict pull up
3 push ups
7 V-ups
9 jumping squats
E) 2x 30 hollow rocks + 20 banded pull aparts
Eu: SMR + Gymn A: 3 light rds 12 “S” 10 ring or trx row 20 bycicle abs 10 “C”push up B: Every90 sec 3x 5 strict pull up + weighted then 3x 5 strict chin pull up + weighted C:Every 5 min x 3set Rx: 21 deficit hrpu 15/20+10 plate 21 kipping hspu 500…
A)Warm up: 5’ amrap – 6 walkout – 2 wallclimb – 8 goblet squat with 2” hold at bottom – 5/5 hip thrust, 1 KB in overhead; single arm B)Lifting, strength a)Squat snatch (Open: Power snatch) daily max in 12’ b) Power snatch 30 reps for time@ 55 % of a) C)WOD 15’ amrap –…
Wu+ Amrap 5′ 10/10 Upright rows @DB 10 m Tiger Walk 10 Air squats 10 Down-ups A. In 8-10′ Rx: Find your daily heavy Sq. Snatch Open: Find your daily heavy P. Snatch B. In 20 minutes: 9 RFT: 11 Pullups 15 Thrusters @empty bar Max distance row in remaining time. C. 200 Russian Twists…
Wu: Smr + gymn + shoulder & hip mobility A:2 rds 20 m one leg walking romanian kb dl 20 lateral box step overs 40 mountain climbers 40 jumping jack B: For time “Apatokbucsuziktoletek” 1000m run 100 du 50 burpee box jump overs 60/50cm 40 Am swing 24/16 open 20/12 30 jumping squat 20 hrpu…
Warm up: gym+ hip and thoracic mobility 6 min Amrap, but min 2 rds 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat snatch+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec…
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. “BIG CLEAN COMPLEX” @ warm-up + only 2-3 attempt in 10-12 minutes. *High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean +…
