1)5′ amrap
12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber
2)Lifting
E90″ x 1 complex x 5 rds
Complex: 1 hang squat clean+ 1 tng squat clean
Climbing weight, up to 80-85 % of hang sq clean
3)Deadlift 4×3@ ~75-80 %
2′ rest btw sets
4)12′ EMOM
Min 1- 12-15 medball squat clean
Min 2- 12-15 double KB STOH@2x 12/2x 20 kg KB
Min 3- 15-20 abmat sit up
Min 4- 10/12 cal row
A) gymn + 2 RNFT : – 30 jumping Jackson – 15 reverse snow angel – 10 crab & reach – 5 ‘get up Jonatan’ B) EMOM 7′ 15″ max rep strict HSPU (Rx: medball btw legs; Open: plates+abmat under the head) C) E2’30” for 12’30” 1 Squat Snatch + 1 OHS (drop!) +…
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…
1)3 sets for warm up – 20″ hollow hold – 20″/20″ bottom up KB carry – 1′ easy row 2)Kipping pull up, bar MU practice in 6-8′ 3)3 sets – 10/10 paralette one arm dumbbell row – 10 double dumbbell bench press 4)For time – 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit…
A. Warm-up: 20 Opposite arm/leg raises in Tiger pos. 30s. Hollow hold 10 Tempo Air squats [3131] 30 Jumping Jack x 3-4 sets B. 4 rounds for time: 50 Air squat 40 Sit-up 30 Burpee 20 Hand release push-ups *Rest 3:00 btw. rounds C. EMOM 10’ Odd: 45s. Superman hold Even: 15/15s. Single-arm…
A. Gymn. + 2 rds.: • 16 alt. see – saw KB presses • 8/8 windmill @KB • 15 air squats Then, barbell warm- up together. B. Weightlifting ☆ Let’s see your max in 12′ • Power Clean & Jerk C. For Time ☆ ‘Grace’ / TC: 5′ • 30 C&J @61/43 50/35 D. Acc….
1)3 sets – 12 m spider man walk, 12 m crab walk – 6/6 cossack squat – 10 barbell good morning – 20″ HS hold/wall 2)Back squat 2×3@80-85 %, 1×2@heavier, daily max, when if its very good 3)20′ EMOM Min 1- 10-12 m HS walk/ 2-4 wall climb Min 2- 15-20 box jump Min 3- 10-15…
