SMR + General warm-up + Mobility
A.
3 sets:
B. Gymnastics:
Strict Pull-up
4 x Max reps , 60″ rest
C. Strength:
4 sets, for quality . rest 60″-90″
D. Conditioning
Amrap 10′
E. Accessory, not for time:
A. GYMN+MOB B. EMOM 9’: 30” SKATER JUMPING; 30” HOLLOW HOLD; 30” HIGH HIPS HOLD IN SPIDER POSITION C. FOR TIME TC20’: 100/80/60/40/20 JUMPING 25/20/15/10/5 OVERHEAD SIT-UPS 25/20/15/10/5 DEADLIFTS THEN 3’ REST AND GO TO D. D. FOR TIME: 21-18-15-12-9-12-15-18-21 G2OH; SEATED LEGS RAISES (CLOSED, EXTENDED LEGS)
W-U_2X FOR EXTRA QUALITY WORK!!! -8 RING ROWS -8/8 DEAD-BUGS (SQUEEZE YOUR ABS! PRESS YOUR LOWER BACK INTO THE GROUND!) -8 KIPPING RING DIPS (OR JUMPING RING DIPS) -8/8 DONKEY-KICKS (WITH STABILE SPINE! SQUEEZE YOUR ABS!) THEN BB W-U FOR CLEAN & JERK 1.WL-CLEAN & JERK TC:12’ -DAILY 1RM (SQUAT CLEAN & SPLIT JERK) 2.WOD…
SMR & GYMNASTIC & MOBILITY A:3sets 90/90 hip 12 shoulder taps in and stand position 10 wall squat 8 hindu push up B:E3x 4rds 10 bsq 50-60% 5 fsq 50-60 % C: „Nyuszikaim” 3 rds 21 cal row 15 hspu/ pike / push up 9 c2b 6 slam ball over shoulder 12-70…
CROSS A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 ) B. For 8 minutes @ moderate pace 1′ Cardio machine 3 Man-makers @ 2xDB ( light/ moderate weight ) 20m Heavy Farmer carry @…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 pvc pass trough 30 sec deep sq hold 10 cat camel 10 squat jumps B: Sn bb warm up then, 10 snatch rx:sq ct/ct: power+ ohs 15-40 kg 10 snatch 20-50 kg 10 snatch 25-60 kg 5 snatch 30-65 kg 5 snatch 35-70 kg C:” ThrusterHSPU” Climber…
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…
