A. Gymn. + 2 rounds:
1’/1′ side plank
40m front rack carry @ double 16/20 KB
40” superman hold
B. Weightlifting
6×1 complex @80 % of power clean max /no tng!!!/
2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk
C. For time
15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15
× after every set 15 Deadlifts 80/55
D. Acc. Work
3x 12-16 skull crushers @barbell
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. EMOM 10′ ODD:…
1)SMR, gymnastics 2)Kettlebell Complex x 3 sets: Halos x 5 each direction Press x 8 each side Windmills x 5 each side Bottom’s Up Carry x 15m each side Single-Arm Front Rack Alternating Reverse Lunges x 6 90″ rest 3)EMOM 15′ Station 1- Power clean x 5 reps (Basic: 10 reps/empty barbell or 10 double KB clean)…
SMR + WU with Barbell + A. AMRAP 6′: 1′ skierg 10 Low hang power clean @empty bar 10 Air squats 30 Mountain climbers B. Every 45 secs for 9 minutes Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. 10 RFT 1 Bear complex Rx: 70/40kg, OPEN: 50/30kg 20 DU’s…
A) gymn + 3 rnft: – 6 walk outs – 6 toe touches in push-up pos. – 60 SU – 6 jumping squats – 6 sit ups B) 3 x 11 strict HSPU (rx:def. /scaled:Z-press) C) 0-7′ For time: 6-4-2 squat cleans @80/50 60-40-20 DU’s 7′-14′ For time: 9-6-3 squat cleans @70/40 27-18-9 pull ups…
A. Warm-up: Gymn. + 6x500m Row (women 350m) *work / rest 1:1 (I go, you go…if you are in couple) B. “Clean complex” EMOM 15’ Hang power clean + Hang squat clean + Tng squat clean *increase weight every 3 min. C. “Unbroken” – Double KB in front rack 10 Alt. Lunges steps 10m Carry …
A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…
