1)Hip & shoulder mobility, 5′ easy cardio + 10/10 Dead Bug
2)5 sets, same weight, 90″ rest btw sets
1 hang squat clean+ 1 power clean from ground + 1 FSQ
3)8′ OTM
Odd: double KB front rack squat x 10
Even: 40″ superman hold
4)For time
21-15-9 reps of
* pull up
* deadlift@50/80 kg
~>after every set 500 m row
Warm up Lifting, gymnastics a)Deficit HSPU (w/abmat and plates) 1 rep max Rx: strict, Open: kipping /or practice b)Power snatch For time 10 reps@ 60 % of 1 rm 8 reps@ 70 % 6 reps@ 80 % 4 reps@ 85 % 2 reps@ 90 % WOD 5 rounds for time: * 400 m run *…
A) gymn + amrap 6′ 6 alt. lateral box steps 12m spider walk 6 x 1 walk out + 2 toe touches 12 alt. 1-legged hip thrust B) 6 x 6/6 zercher box step ups @fatbar, climbing C) E15″ for 16′ 1) 4 burpees 2) 6 jumping lunges 3) 4 empty bar thrusters 4) 6…
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open: 21 K2E…
Wu: Gymn+shoulder and hip mob A:10 min open: kipping / butterfly pull up practice rx:7set 1ttb+1c2b+1bar mu B:5x4min 200m run 12 kb tatters 24/16kg 12 pull up C:3 set 6/6 one leg romanian deadlift 12 barbell side 12 barbell good morning D: streching
A. Warm up together RX/OPEN B. 20.4 TC: 20′ 30 Box jumps 15 Clean&Jerks @43/30 30 Box jumps 15 Clean&Jerks @61/39 30 Box jumps 10 Clean&Jerks @84/52 30 Pistols 10 Clean&Jerks @102/66 30 Pistols 5 Clean&Jerks @125/79 30 Pistols 5 Clean&Jerks @143/93 BASIC/BEGINNER AMRAP 20′ 30 alt. reverse lunges 15 KB clean&jerk /…
Warm up: 4’ AMRAP * 20 dead bug * 10 m spider walk, 10 m crab w. * 20 mountain climber Lifting, strength a)1 hang power clean+ 1 power clean, same w. E90” x 6 rds b)Clean high pull 5×3@80-90% of a) WOD 15’ AMRAP * 21 am swing@12/20 kg * 11 STOH @30/50 kg…
