A. Gymn. + Activation 3 rounds
20/20 m side monster walk
10 scapula pull-ups
12 hamstring curls on trx/ring/fitball
B. Weightlifting
6×1 /2′ rest btw sets/
1 Power snatch + 1 Low hang power snatch + 1 hang power snatch @80 % of P. Snatch
4×7 /2′ rest btw sets/
Tempo back squat @70-75%
2-1-x-1
C. WOD – AMRAP 15′
15 Kipping hspu’s
15 Cals row
60 double-unders
D. STRETCHING
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…
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 C. Core strength 3-4 sets (1’ rest btw sets) 20 Double leg lifts on parallettes 20 V- ups 20 Crunches D. AMRAP 12‘ 8 Alt….
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!) …
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Half kneeling KB Strict press x 6/6 reps @ heavy! x 3 sets Rest 60-75s. btw. sets C. Hang power clean warm-up + technic Then.. For time: RX: 50…
A) gymn + AMRAP 6′ 3 muscle snatches 3 snatch balances 6 deadbugs 6 down ups B) squat snatches (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) snatch pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) max kipping HSPU then 2 sets: 70% of max reps E) AMRAP 6′ 2*10m shuttle…
A. Warm-up Together B. For Time Buy-in: 800 m Run or Bike 20 rounds: 5 wall-balls @9/6 3 BMU/ 5 C2B/ 7 Pull-ups 7 SDHP @42,5/30 Cash-out: 800 m Run or Bike
