A. Warm-up:
Gymn. + Amrap 8’
45s. Amrap Jump Rope
10 Down-ups
20 Alt. V-ups
B. Double-unders practice in 5-8 min.
(If you can, accumulate 300reps)
C. 10 Rounds for time:
10 Alt. DB snatch @ 22.5/15kg (RX 30/20kg)
10 Burpee
Tc: 20’
D. Accessory:
10 Alt. DB Row in Push-up pos.
20 Alt. Pistol squat to Box @ 40cm
x 3 sets
HOMEBODY A. GYMN + 2 Set of: 15 Hip Thrusts 15 Hollow Hold 10 Scapula Push Ups B. For Time Cash In: 30 Reps: 1 Down Up + 1 Jumping Squat E3′ For 15′ 7 Burpees 14 Reverse Lunges 21 Russain Swings 27 Mountain Climbers Cash Out: 30 Reps: 1 V-Up + 1 Tuck Up…
Wu: gymn+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: for time 21 sumo dl high pull 40/30 open 30/20 50 du…
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…
1)Warm up games; hip + shoulder/wrist mob.; barbell warm up 2)Clean andj jerk 3×2, same weight 3)21-15-9 reps of – T2B – HR push up 3′ rest, then 21-15-9 reps of – pistol squat – dumbbell alternating snatch@10/17.5 kg 21-15-9 reps of – cal row – GTOH@30/45 kg barbell
A. Gymn.+ Activation 2 rds: • 15-15 m side monster walk • 1′ plank • 10/10 1-leg hip thrusts B. Weightlifting ☆6×1 • 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch /increasing weight/ ☆3×3 • Snatch deadlift @75% of 1RM snatch ☆3×5 • Tempo Back Squat /increasing weight, 3-1-×-×/ C. 4 RDS…
Mobility: General Activation: 2 RDS …
