A) gymn + amrap 7′
– 10m bear crawl
– 20″/20″ 1-legged glute bridge hold
– 7/7 upright row
B) EMOM 16′ – 4 sets
1) 8 DB bench press
2) 12 medball squat clean
3) 16 alt. pendlay row
4) 12 abmat sit-ups
C) For time:
5-4-3-2-1 rope climb ascent
50-40-30-20-10 DU’s
Tc:10′
D) acc. : 100 reps legs over the parallette
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…
CROSS SMR + General warm-up + Mobility A. 2 sets: 15 snow angel 15 scapula push-ups 10 ‘strict’ hollow to arch hanging on bar ( https://www.youtube.com/watch?v=_WshMk2FXoE ) B. Gymnastics- T2B 2 x 10 kipping swing + T2B practice in ~ 5-8 mins. *If you can do T2Bs then do: 3 x Amrap / rest 1′ btw. …
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 cossack squats 8/8 bird dog 20″ HS hold B. Lifting – Clean & Jerk , FSQ Empty BB warm-up …then, 1) Every 90″ x 5 sets 2 Deadlift + 2 Clean + 2 Jerk ( any style you prefer) @ slightly increasing weight 2)…
A. GYMN+MOB B. 3 RDS OF: 5/5 WINDMILLS; 5/5 BIRD-DOGS; 5/5 NEGATIVE CHAIR SQUATS (HIGH QUALITY FOR EVERYTHING!) C. 4RDS / 1’REST OF: 8 WALL SLIDES; 8 PIKE PUSH-UPS; 8 SEATED QUAD EXTENSIONS @WEIGHT OR BAND; 8 KB SDHP D. 12’ AMRAP: 6 DUO KB C&J; 8 BURPEES; 10 KB DL …
1. Act. 3 rds. * 20″ Squat hold * 20 Alt. superman * 20 Hollow rocks 2. Clean / E1’30” for 7’30” * 1 Power clean + 1 Hang p. cl. + 1 Push jerk @2x @75%, then 3x @80% 3. Front squat / E1’30” for 7’30” 5x 4 @80% 4. For Time 2 rounds…
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 *…
