SMR & GYMNASTIC & MOBILITY
A: 3 sets
16 dead bug
16 alt romanian dl easy kb
16 alt crab kicks
B: 4 sets
4-10 rope& bar pull up
4-10 barbell z press
C: „Nyami”
24 alt kb thruster 8-24 kg
48 russian swing 8-24 kg
24 burpee
16;16;16
10;10;10
D: 75 Oh plate sit up
Every break 10 V-ups
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @50% OF 1RM SQSN 2.PSN EMOM 4’ -3REPS_TNG @50-55-60-65% E2MOM 6’ -2REPS_NO TNG @75-75-80% 3.DEF. SN PULL -E2MOM 6’_3REPS @105% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_7REPS @70% 5.WOD_3RDS FT_TC: 9’ -10 ALT DB PSN -10 LAT BURPEES -10 ALT DB HANG CJ -10…
W-U_2X -8 PULL-DOWNS @BAND -8/8 DEADBUGS @SMR PUSH BW KNEE&ARM -8 BB RDL 1.BSQ @PAUSE 2’ E2MOM 10’ -5 REPS @60% 2.WOD 4RDS FT -8/8 DUO KB SPLIT SQ -8 WB @9/6 -5 SHUTTLE RUN -24M DUO KB FARMERS CARRY -40 DU 3.ACC_4X -16 ALT GORILLA ROWS
W-U_3X/1′ -10 BB RDL -10 BB PRESSES -10 BB BENT OVER ROWS 1.WOD_FOR TIME TC:28′ BUY-IN: 1000/800M ROWING THEN 4 RDS OF: -15 HSPU -15 DL @60/40 -15 BF BURPEES CASH-OUT: 1000/800M ROWING 2.ACC_3SETS -10 REV SNOW ANGELS
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 8/8 Windmill @ light KB 14 alternating shoulder taps in tiger position B. Lifting – Snatch/ BSQ 1. Power Snatch Every 90″ x 6 sets 1 Power Snatch + 1 Below the knee snatch + 1 hang snatch + 1 snatch…
1. Activation / 3 rds. * 10 Alt. reverse lunges @barbell * 8 Strict T2B or Knee raises 2. Gymn. / E1’30” for 6′ * 1 Ring MU + 4 Strict HSPU + 7 T2B 3. Clean & Jerk 2 Squat Clean / No TNG/ + 1 Jerk 2x @80%, 2x@85% 4. 2 rounds for…
Week 3 A.: 5’ Amrap 30” Narrow squat hold 12 Bird Dog for quality 10/side Patrick Steps 8 Scapular pull ups B.: STR. Cyclist Front Squat 4×5 reps, rest 75” 1 1/4 Tempo 3211 3 – Moving down, 3 seconds to squat to full depth 2 – Hold for 2 seconds at the…
