2020.09.05

A. 3 Sets 10 (5/5) Downward Alt. Toe Touches 10 Scapula Push Ups 12 Alternating Lunge Steps 8 Down Ups B. 6 Sets of: 3 Minute Work / 1 Minute Rest 10 Devil Press 20 Kumping Jacks AMRAP – Air Squats in remaining time *Score: Total number of Air Squats completed during the 6 sets….

A. Warm-up: Gymn + 3 sets of: 15m Bear Walk  10 V-ups  10/10 Half kneeling strict press @ KB or DB 30s. Wall Sit hold    B. Barbell Strict press (from ground)  4×8 reps @ same weight *Try to heavier than last week!    C. EMOM 20’  Odd: 15 Wall ball @ 9/6kg  Even: 3…

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…

A. Gymn. + Scapula activation B. 3 attempt: / 2′ – 3′ rest btw sets • Max reps strict pull- ups /wide grip/ C. Core Strenght / 3 sets • 30″ plank • 20 reverse crunches • 10 tempo v-ups / 2″ accentric D. Alex’s Birthday Workout: Happy 27th Birthday For Time: ☆ 200m pinch…

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

1)3 sets – 12 snow angel / wall – 10 scapula push up – 10 hip thrust – 30″ easy run 2)4 sets for quality, 90″ rest btw sets – 10-12 paralette push up  – 30″ double KB front rack carry – 10 kettlebell push press, heavy as can 3)15′ amrap – 12 T2B /15 K2E/…