1)Shoulder mobility + running w/exercises
2)3 sets for quality
10/10 half kneeling kettlebell windmill, 12 alternating kettlebell press
90″ rest
3)5 rounds for time
– 3/5 strict pull up
– 10 hang clean@35/50 kg
– 20 air squat
– 10 push up
4)One arm row 3×10/10
1)2 sets * 8 OHS facing wall * 5 BB snatch high pull + 5 BB muscle sn * 20 jumping jack * 12 m tiger crawl * 10 hip thrust 2)Lifting: 1 Power snatch + 1 OHS E90″ x 1 complex x 6 sets; climbing weight 3)Tabata (4x 4′ work) 1)Air squat 2)Burpees 3)DU’s…
1. Gymn. + Amrap 8′ • 1 min shuttle run • 12 dead bugs • 12 good mornings @plate • 8 squats 2. Back Squat 3×10 @moderate weight 3. For time: 15-12-9-6-3 ▪︎ Burpee ▪︎ Shoulder Press @ 40/25 ▪︎ Pull- up 4. EMOM 9′ 1. 30 Russian Twists @medball 2. 20 Sit-ups @medball 3….
1)5′ amrap * 5 inchworm * 1 bear complex@ empty BB * 7/7 dead bug * 14 air squat 2)BSQ 5×2, same heavy w. 90″ rest btw sets 3)For time, TC: 15′ 1992 m row 10 Bear complex @45/60 kg (1 power clean + 1 FSQ+ 1 jerk+ 1 BSQ + 1 jerk) 12 Bar MU…
A. Gymn. + 3 rds.: • 1’/1′ side plank • 20/20m single arm bottoms up KB carry @8/12 • 15 good mornings @barbell B. Weightlifting ☆ E2′ / 7×1 / @85-90% of 1RM P.Clean • 1 P.Clean + 1 Hang P.Clean + 1 Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats…
A. Gymn. + 2rds.: • 1’/1′ side plank • 40m front rack carry @double medium KB • 40″ superman hold B. Weightlifting ☆ 6×1 Complex @80% of P.Clean max / No TNG! • 2 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time • 18-15-12-9-6-3 Wallballs @increasing weight (8/9/10/12/15)…
Wu:gymn+hip mobility A:3 rds light 3/3 turkish get up 3/3 one leg burpee+ one leg box jump 3/3 one arm kb snatch+ ohs 30 sec hspu hold+ shoulder taps B:10 min power snatch climbing 5×5 last set last week weight C: 2×8 snatch high pull last week+ 2,5-5% D:For time 10 burpee pull up 30 ohs…
