1)6′ amrap
10 snow angel, 5 inchworm, 20″/20″ side plank+ rotation, 10 thruster, 1 KB in goblet
2)5 sets, same weight
1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS)
3)Snatch high pull 3×3@90-100% or 2)
4)10′ amrap
– 15 am. swing
– 40 DU/80 SU
5) 4 sets
– 30″ double KB overhead carry
– 10/10 kettlebell side bend
Mobility: Ankles+Hips Activation: 2 RDS -1 Length Monster Walk …
Mobility: Spine Activation: 2 RDS – 1 Lenght Seal …
1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…
Wu:gymn+dynamic full body mobility A:2 rds 20/20 windmill 30 floor press kb choose weight B: For Time Team of 2 10 rds 10cal aab 10 wb 2′ rest 10 rds 10 cal row 10 burpee over row C:for time 50 ttb D: strech
A. 2 Sets 50 Plate Object Hops / Jumping Jack 30 Opposite Arm & Leg Raise In Tiger Position 15 Scapula Push Up 10 Air Squat + 30 sec Hold B. 4 RDS For Time 15 Man Maker 60 Bycicle Abs 30 Sumo Deadlift High Pull C. 3 Set Not For Time 16 Windshield Wipers…
A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 12′ 10-9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) ‘Hitman’ 3 RFT : – 10 Back Squats (from the ground) @100/70 – 400m Run TC:13′ D) 3…
