1. Dynamic Warm-up + 2 sets
* 2′ row or jogging
* 15m bear crawl
* 12 deadbug
2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB
* 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans
3. Metcon
* 3′ max rep burpee box step overs
1′ REST
* 3′ d-ball or sand-bag shoulder overs
1′ REST
* 3′ power clean @barbell + easy weight
1′ REST
* 3′ d-ball or sand-bag shoulder overs
1′ REST
* 3′ max rep burpee box step overs
4. Core Strength in 4 min
WEEK 1 DAY 3 WU.: 2’ CARDIO 5/SIDE SHINBOX HIP EXTENSION + SWITCH 6/SIDE SINGLE LEG HIP THRUST 10 MIDDLE SPLIT WITH KNEE BENDS A.: 10 SETS 1 POWER SNATCH + 1 HANG POWER SNATCH + 2 OVERHEAD SQUAT REST 30-45” B.: 4,4,4,4 DEFICIT SEGMENT SNATCH GRIP DL 3131 *REST…
Week 3: day 16 Wu: 3 rds 5 hand climb 6 cossack squats 7 scapula pull up 8 shoulder tap hspu position A: Snatch 5x 2 Power + 2 hang (rx squat snatches) 60-70%+ focus technik B: Cuppykka 2 rds 20 du kb push press 16-20/8-12 80 du /120 simple 2 rds 15…
Week 5 day 6,7 WU.: 2 RDS 30” WALL SIT 10 M REVERSE BEAR WALK 40” CARDIO 5 DOWN UP A.: 3 RDS 10 DUAL KB SDL 1030 *20” REST 30” MAX ALT DB/KB SH PRESS @HOLD ON TOP *REST 60” B.: 3X4’ AMRAP 60M SHUTTLE RUN 10 THRUSTER 4 BURPEE *1’…
WEEK 5 DAY 4 WU.: 3 RDS 5/5 HALF KNEELING WEIGHTED SHIFT 5/5 LOW COSSACK TRANSITION 10 SQUAT HIP ROTATION A.: 4 RDS 6,4,3,2 BSQ 20X1 *30” REST 10-15 STRICT KNEE TO ELBOW *90-120” REST B.: FT 4 RDS TC 15’ 20/15 CAL ROW 14 TALL PLANK KNEE TO ELBOWS (R+L=1) 10 DB…
Week 4: day 25 Wu: 3 rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Split Jerk climbing 10 min focus on technik B: Was ist Every 8min x3 800 m run / 1000 m row 15 pull up / ring row x1.5 20 push up 25…
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…
