1. Activation / 3 rds.
* 15 jumping squats
* 30 russian twists @10/15 plate
* 16 shoulder taps
2. Gymn. / E2′ for 8′
* 10 strict presses + 8 m HSW / Bear walk @dbDB + 2 rope climbs
3. Snatch
1 P.Snatch + 1 Hang p.snatch + 1 OHS 3x@75% 2x@80%
4. For time 2 rounds
* 50 WB
* 400m Run
A. 1. Activation / 3rds. * 12 RDL @just barbell * 40″ plank * 12 lateral box step overs 2. Bench Press 5-7-9 @73% 3-5-7 @77% 1-3-5 @83% 3. For Time / 2 rds. / @db 22.5/15 * 50 DB burpee deadlifts * 25 Strict pull-ups * 25 Strict HSPU 4. Stretching B. 2….
WARM-UP AMRAP 8’ 1’ ROW (30”EASY,30”MODERATE) 10 JUMP SQ 10 KB SDHP 10 DECK SQUATS WOD_2 PERSON TEAM AMRAP 25’ 800/600M ROW 40 SYNCHRO AIR SQ 30 KB SDHP @24/16 20 WALLBALL PARTNER SIT-UPS @9/6 10 WALLBALL DECK SQ @9/6 (B: @20/12 KB, @6/4 WB ; RX: @32/20 KB, @12/9 WB) ACC CHINESE PLANK ON…
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold B. Lifting- Push jerk from rack 1. Find your daily heavy 1 rep in 6′ + Emom 5′ 3 reps @ 80-85% of your daily heavy 2. Alternating Press 3×12 (6/6) @…
A) gymn + amrap 5′ 10m bear crawl 5m walking lunges 5m inchworm 30m run B) barbell warm up… daily max in 10 mins : 3 deadlifts + 2 hang squat cleans + 1 stoh C) E30″ for 6′ 1 clean & stoh @80-85 % of B D) Amrap 4′ 4 pull-ups 4 burpees 4…
A) gymn + 3 rounds – 10m monster walk – 10 deadbugs – 30″ superman – 10 toe touches in push up pos. B) 3 x 15 UB! strict pull-ups C) daily max: 1 power snatch + 1 tng squat snatch + 2 ohs (open:1 power snatch + 2 ohs) D) Amrap 11′ – 35 box…
CROSS SMR+ General warm-up + Mobility A. 3 sets: 10 KB pull through in tiger position @ light weight 10 KB kang squats 10 Tall muscle snatch into OHS @ PVC B. Lifting – Squat Snatch ( or power snatch into OHS – if you don’t have the right technique) Empty BB warm-up …..
