A) gymn + amrap 6′
– 6 alt. scorpions
– 6 cat camel
– 6 crab & reach
– 6 alt V-ups
B) E2’30” for 12’30”
1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3″ pause at receiving position) @85% of 1RM
C) EMOM 6′
3 SB over the pull-up bar (girl’s hight) + 2/1 rope climp asc.
(5 reps, if you use an easy bag)
/ Rest 4′ /
D) EMOM 6′
6 alt DB Snatches + 10 BJO
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C. /1. AMRAP 6′ • 8 OHS @16/24 KB • 8 Target burpees 3′…
A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER:…
Mobility: Shoulders,Thoracic Spine Activation: 3 RDS -10 Bird-Dogs …
A. Warm-up: 50 Jumping jack 10 Reverse snow angel + 30s. Plank 10/10 KB snatch (hang) @ 8-12kg 15 Goblet Squats x 2-3 sets B. EMOM 5’ 10 Overhead Squats @ Empty BB C. Every 5’ x 3 sets 60 Double-unders / 100 Single-unders 10 Squat snatch 40/25kg 30 Double-unders / 50 Single-unders …
A: 3set not for time 10/10 windmill w. Weight 10 jump to kness 20 dead bug B: Egery 5 min X5 8 one leg burpee /left 32 jump squat 8 one leg burpee /right 32 push press w. 2×1,5-2,0 l asvanyviz 8 devil press C: 2 rds 50 sit up w. Asvanyviz+arm box 50 good…
1)2 rds * 10 m tiger crawl *6/6 windmill * 12 cal row * 10 down up * 30″ plank 2)For time 15-10-5 reps * power clean @35/50 kg * cal row 2′ rest 15-10-5 reps/m *FSQ @35/50 kg * meter handstand walk 2′ rest 15-10-5 reps * push press@35/50 kg * lateral burpee 3)3…
