A. Gymn. + Activation 3 rounds
20/20 m side monster walk
15 ring rows
10/10 1-leg hip thrusts
B. Weightlifting
7x 1 complex: 1 P.Snatch+ 1 Hang P.Snatch @85-90% of 1RM P.Snatch
5×5 Tempo Back Squats, 3″ down @80-85%
C. WOD: 19.3 TC:15′ @ 1 heavy dumbell (22,5/15)
61m DB OHLunges
50 DB Box step ups
50 Strict HSPU / Kipping HSPU / Pike Push-ups
61m HSW / 60 Shoulder Taps (in handstand pos.) / 61m Bear walk with dumbells
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30″/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
Warm up 3 rds * 1’ easy row * 5/5 cossack squat * 20” HS hold Lifting, strength a)KB complex: 6’ max reps/rounds * 5 clean(anyhow) * 5 FSQ * 5 STOH WOD 10’ AMRAP * 20 pull up (20 TRX row) * 20 pistol squat (20 goblet sq) * 20 HSPU (20 push up)…
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
A) gymn+amrap 6′ – 8 scorpions – 4 hindu push ups – 8 alt. Vups – 4 burpee strict t2b – 12 Front squat @empty bar B) Front squat 2-3-5-7-11-13 reps, climbing down from 90% of 1rm C) E20″ for 20′ – 10 sets 1) 5 thrusters @30/20 2) 5/3 cal ski 3) 5 burpees…
1)6′ amrap – 8 ring row – 8 barbell clean+press – 20″/20″ side plank – 1′ easy cardio 2)From 0:00 to 06:00 Build to a Heavy Power Clean & Jerk 2′ rest From 08:00 – 3 Rounds – 12 Power Cleans 61/43 kg – 8 Chest to Bar Pull-ups/ 12 pull ups – 12 Push Jerks …
1)Warm up with gymnastics & animals 2)ENJOY Buy in: 1000 m row 3 rds *15 push press @30/45 kg *15 box jump overs 3 rds * 15 double KB thruster@2x 12/2×20 kg * 10 T2B/15 K2E 3 rds *20 russian swing * 15 push up Buy out: 1000 m row 3) Hollow hold taba
