SMR & GYMNASTIC & MOBILITY
A: 3 sets
30 shoulder taps in push up position
16 alt v-ups
8 target burpee
4 bb muscle clean+ press
B: E2MOM x5
4-8 towel pull ups
10 du db row 10-30 kg
20-30 du / 40-60 simple
C: AMRAP 12′
1 Gtoh Rx:50/35 Sc: 40/25 Ct: 30/20 kg or Kb
1 Box jump 60/50/40 cm
1 Ttb / K2e
2.2.2;3.3.3;4.4.4;5.5.5… etc
D: 3 set
12/12 Side plank hip trust
24 russian twist
1. 3 rounds not for time * 16 dead-bugs * 16 bird-dogs * 8 down- ups 2. You can practice anything in 10 min. /HSPU, HSW…/ 3. AMRAP 30′ / Easy pace. * 200m Run * 20 Walking lunges * 10 Burpee box overs @100/120cm * 15 Abmat situps 4. Stretching
WARM-UP A. AMRAP 6’ 10 WALL ANGELS 10 HOLLOW-ARCHES 10 ALT DB HANG SNATCHES @22.5/15 5 BOX JUMPS @50/40 B. AMRAP 3′ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ WOD_2 PERSON TEAM AMRAP 20’ 10 SYNCHRO T2B 20 SYNCHRO ALT DB SN @22.5/15 ; SYNC AT TOP 10 SYNCHRO BURPEES @SYNC…
Week 5 Wu.: 5’ Amrap 12 Crab reach 10 snow angel 1/ TGU @easy weight 5/side Windmill @easy weight B.: STR. E2MOM 2 x 3 strict press + 5 Push press 2 x 2 Strict press + 4 Push press 2 x 1 Strict press + 3 Push press *…
A) gymn + 100m bear crawl *E30″ : 1 down up B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB) C) E30″ until fail Odd) 1 power clean, climbing Strat from 40%, add 5/2,5 kg Even) 15 DU’s (open: 20″ DU practice) D/1 30 facing burpees for time TC:2′ Rest 2′ D/2…
SMR + General warm-up + mobility A. 3 sets: 8/8 Half kneeling KB press @ light weight – 8/12kg 8/8 Cossack squats w/ KB in goblet hold 20″ HS hold B. Lifting: Clean & Jerk , Hip thrust Empty BB warm-up.. then: 1.C&J Emom 8′ 1 Squat Clean + 2 Jerks @ increase weight every…
SMR + General warm-up + Mobility A. 3 sets 12 snow angels 6/6 windmill @ light KB, 8-12kg 6/6 cossack squat w/ KB in goblet hold B. Lifting – Snatch complex Empty BB warm-up then, In 8 minutes find your max weight: 1 Snatch + 1 hang snatch + 1 tng snatch ~ Snatch…
