A. Gym. + Scapula activation + Hip mobility +
5′ moderate tempo row/bike
B. 3 sets:
5/8 false grip strict ring pull- ups
16 alt. pendlay rows @2x 16/24
20 Double leg lifts on parallettes
20 V- ups
20 Crunches
D. AMRAP 12‘
8 Alt. pistols
12 C2B’s
30 DU’s
A. Gymn. + 3 rounds: 16 dead bugs /waist on the ground/ 8 walkouts + 1 push- ups 12 good mornings @barbell B. For Time /use your 70-80% of body weight/ 21 bench presses 21 bar facing burpees 21 deadlifts 15 bench presses 15 bar facing burpees 15 deadlifts 9 bench presses 9 bar…
A. Gym. + Scapula activation B. 3 sets 8-10 Weighted strict pull- ups (same weight) 18 alt. chest supported row @ heavy DB C. Core strength 3-4 sets (1’ rest btw sets) 20” L- hang hold 15 GHDSU’s / 15 weighted abmat situps Max rep strict T2B D. For time: @heavy dumbbell 30 DB Snatch…
1)Warm up: running + hip mobility 2) 3 rds: – 20” handstand hold by wall – 10/10 m bottom up KB carry – 30” superman hold 3)Lifting, strength BSQ 3x 5@~ 85% of 1 RM 4)15’ EMOM 5 pull up+ 10 push up +15 air squat Less number when out of minute, like 3 pull…
A. Warm-up: EMOM 12’ Min1: 45s. Row Min2: 12-15 Empty BB Push press Min3: 45s. Plank Min4: 12-15 Empty BB muscle snatch B. Every 2’ x 3 sets 10 Tng Snatch @ you choose weight *Focus on technic and good form RX: Squat snatch Open: Power snatch C. Tempo OHS x 5 reps @ increase…
Warm up: gymn + 5 rft * 10 cal Ski or Row * 1 wall climb * 6/6 cossack squat with reach * 10” push up hold at bottom, 10” push up hold at top x 3 A) Strength, lifting a) Find 1 RM cluster from ground in 10 min b) Deadlift 3×3, same w….
A) Gymn + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 jumping jacks B) EMOM 9′ Split jerk singles (Work up to heavy) C) Front squat 3 * 2 @90% D) 3 UB sets of: 9-9-6-6-3-3 Butterfly pull up – T2B E) 0-5′ (TC : 3′) 30 burpee box jumps…
