Week 4
Wu.: 3 rds
20” reverse plank alt. leg raises
12 Frog Bridge
10 Ring row
14 Cross Jack
A.: 6’ Amrap
12 R. swing
10 Down up
4 Atomic sit up
10 push up
B.: 2 rds For Time (with a Partner) TC 25’
20 Hang Power Cleans 50/32,5 kg
160 m (R1) / 320 m (R2) Shuttle Run (together)
10 Cluster 50/32,5 kg
15 Syncron bar facing burpee
400 SU
30 Push Jerk 50/32,5 kg
1200 m (R1) / 600 m (R2) Row
C.: 3 rds
45” plank to push up
*rest 35”
SMR + General warm-up + mobility 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 – you choose 3 Man-makers @ 2xDB ( light/ moderate…
SMR + General warm-up + Mobility A. 3 sets 12 snow angels 6/6 windmill @ light KB, 8-12kg 6/6 cossack squat w/ KB in goblet hold B. Lifting – Snatch complex Empty BB warm-up then, In 8 minutes find your max weight: 1 Snatch + 1 hang snatch + 1 tng snatch ~ Snatch…
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) @…
WU.: 3 rds 10 alt. superman 6/6 single leg Glute bridge @ at 6 hold 10” on top 12 Dead bug A.: 6 sets of every 75” 1 Snatch Grip Deadlift 1 Snatch Grip High Pull 2 Low Hang Power Snatch * same weight 55-60% of 1RM of Power snatch B.: Every…
A) gymn + games B) amrap 10′ (moderate tempo) 200m run 10 SDHP 10 box jumps C) amrap 20′ (in pairs) – 10/10 burpees over the partner / Plank – 20m/20m wheelbarrow – 10/10 rx:partner deadlifts (open: A) push up pos. B) catch the legs of the partner and do deadlifts) – 20 synrcon sit ups…
Week 3 A.: 3 rds 5/5 Wind Mill @no weight 20” hollow hold 12 Good Morning 10m Tiger walk B.: 4 sets 2x 16/12 kg 8 Dual KB Floor Press 8 Dual KB Sumo DLHP 12 Kb Gorilla Row 12 Alt. KB Z press * rest 50” C.: 5 rds TC_22′ 6…
