A. Gymn.+ 2 rounds:
16 alt. see-saw KB presses
8/8 windmill @kb
15 air squats
Then,
Barbell warm-up together
B. Weightlifting, Let’s see your MAX !
Power Clean & Jerk
C. For Time „Grace”
30 Clean&Jerk @ 61/43
D. Acc. Work: 4 sets
20m double kb overhead carry
20m dwarf walk
60m farmer carry @double kb
10m inchworm
10m bear walk
WU+ Hip mobility + 3x 12 cossack squats 12 alt. KB strict presses @light weight 12 hip thrust 1′ plank A. Back Squat (deload week) 3×10 @50-55% B. Rx: 4x 8-16 Ring push ups Open: 4x 8-16 Simple push ups C. For time: 100 DU’s / 250 Single unders 50 Kipping HSPU / 50 Push…
A) Warm up gymn + 2 x (20 alt. snow angel, 20 jumping jack, 10 shoulder taps in handstand or 20 shoulder taps in plank, 40 SU) B) Lifting, strength a)) Push Press Daily 1 rep in 12′ 2 min rest b) STOH 30 reps for time @60% Push Press C)WOD 5 rounds of 50″…
Eu: SMR + Gymn A: 3 light rds 12 “S” 10 ring or trx row 20 bycicle abs 10 “C”push up B: Every90 sec 3x 5 strict pull up + weighted then 3x 5 strict chin pull up + weighted C:Every 5 min x 3set Rx: 21 deficit hrpu 15/20+10 plate 21 kipping hspu 500…
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…
Wu: Gymn + smr + mobility A: 2 rds 12 alt db snatch light 12 med ball cluster 24 bird dog B. Wodzilla 1 rds 10 du 10 snatch (60/40) open 50/30 crosstraining 25/20/15 kg plate 2 rds 20 du 6 muscle up open: pull up + ring dip or push up crosstraining ring row+…
A) gymn + AMRAP 4′ 20 High knee run 5 Jumping squats 10 Alt. Vups 5 Hindu push ups B) EMOM 10′ – 5 sets Odd) 10 pistols + 5 burpees Even) 15/11 cal row Rest 5′ EMOM 10′ – 5 sets Odd) 10 pistols + 5 WB Even) 15/11 cal ski Rest 5′ …
