Warm up: 3 sets:
* 30” HS hold
* 14 Bird Dog
* 20 Shoulder taps in plank
* 10 light Kb am swing
* 10 cossack squat
A)Work up to heavy in 10 min:
– 1 front squat
– 1 Push Jerk
– 1 split jerk
B) Metcon
3x 5’ AMRAP with 2’ rest
First: 14 db hang snatch, 7 oh squat 22,5/15 kg
Second: 10 Power clean@ 25/40 kg (open: 20/30 kg), 10 FR Lunge steps, 10 Sit up
Third: Max reps burpee to target
C) Acc:
3-4 rds
10/10 one arm dumbell rows
10 barbell good morning
A: activation – 3 sets 30″ cardio 30″ bottom of squat hold 8/8 single arm kb high pull @mod 12 knee elevated birddog B: clean complex – 5 sets 1 power clean + 1 hang power clean + 2 hang squat clean @70% 60-120″ rest C: 3 sets 6/6 back rack drop lunges to knee…
Wu: 3 Rounds 10 cal row 10 scap pull ups 6 barbell snatch (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitions Snatch: 5 sets 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch 60-65-70-75-75+% Wod: 4 rds 400 m row 10 burpee over rower 10/10 kb one…
Warm up: gymn + shaolin A:OTM 12’ Odd: Double KB floor bench press x 10-15 Even: Strict pull up x 5-10 * Rx: + weighted Open: with band B: Fran TC: 10’ 21-15-9 reps for time: – thruster ** – kipping pull up open/basic: band/ring row x2 ** Rx:30/40 kg, Open: 20/30 kg or plate…
1. 3 sets – 5 shoulder-hip extensions – 5 squats @ball – 10 banded hollow body lat. pulldowns 2. 6 sets – 8 WB – AHAP – 4-6 banded strict pullups – 40″ rest 3. AMRAP 24′ – 10 walking lunges @2xDB – mod. weight – 6 lateral burpees – 6 box HSPU – 12…
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex 1 snatch lift off + 1 segment power snatch + 1 hang power snatch C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…
warm up: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:10 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:16 OTM…
