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
2. 15 DB power cleans @double 15/22,5
3. 15 Box jump overs
4. Rest
SMR + Gymn + 3 sets of: 10 air squats 10 kipping swings 5 muscle snatches @empty bar A. EMOM 7′ Rx: 1 Squat Snatch @80 % of 1RM Open: 1 P. Snatch @80% / Sq.Snatch practice @easy weight B. E3′ for 18′ 15 T2B’s / V-ups 15 Box Jump overs 15 OHS’s @42,5/30 /…
A. Gymn. + 3 rounds: 12 Cossack squats 20″ HS hold 20″ Hollow hold B. EMOM 6′ RX: 30″ max meters HSW Open: 30″ max rep shoulder taps in HS pos. C. EMOM 15‘ @60% 1 RM shoulder to overhead 1 Cluster 2 Front Squats 1 Shoulder to overhead D. Cooldown …
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. Rope climb technic + practice in 5-8 min. C. EMOM 10’ 1 Rope climb (Legless) + 3/3 Single-arm KB Thruster (heavy!) …
1)Warm up with coach + barbell warm up 2)Team of 3: Teams of 3, For Time 60 Deadlifts@80/50 kg, 1000 m row 50 Hang Power Cleans@35/55 kg 100m row 40 Push Jerks@30/50 kg, 1000 m row 3000 Meter row, the other 2 people: dead hang 60 Deadlifts, 1000 m row 50 Hang Power Cleans, 100m row 40 Push Jerks, 1000…
Gymn. + A. AMRAP 8′ 15 m Bear walk 5 Muscle Snatch @empty bar 5 OHS @empty bar 15 m death march @2x db or kb B. For time TC’ 8′ 9 – 7 – 5 – 3 – 1 Power Snatch Male : @50 – 57 – 65 – 72 – 80 kg Female…
A. Warm-up: Gymn. + 2 sets of: 200m Run 60s. HS hold 60s. Wall Sit 60s. Plank B. “Running clock” 0:00-10:00 1600/1200m Run (4/3x400m) 10:00-20:00 5 Rounds of “Mary” 5 HSPU 10 Pistol squats 15 Pull-ups 20:00-30:00 1600/1200m Run (4/3x400m) C. Accessory: 25 Abmat Sit-ups 25 Hip Thrust on floor x…
