A) 1 set of:
– 12/12 star side plank rotations
– 20 lying Y raises
– 12/12 cossack sq
– 12/12 SL RDL
B) EMOM 4′
2 Power Snatches @70%
/Rest 1’/
EMOM 3′
2 Power Snatches @85%
C) 4 RDS : /14’/
20″ T2B
10″ rest
20″ dualKB Thrusters @20/12
10″ rest
20″ GHDSU
10″ rest
20″ dKB Cleans
10″ rest
20″ Ski
10″ rest
20″ dKB reverse lunges
10″ rest
20″ AB
10″ rest
D) 5×10 Bench Press, climbing
1. W-U (0-14’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – BOX/WALL LATISSIMUS WITH PVC B. AMRAP 4’ 10 INCHWORMS WITH PUSH-UPS 10 DEAD-BUGS C. AMRAP 5’ 30” ROW @STOP AT CHEST 3 STRICT RING DIPS 5 DL @ADD WEIGHT 5 BJO 2. STR (17-33’) 4X IN 4’…
1. Warm-up for running + core activation 2. Running / 3 sets – 400m run + 200m just walking 3. 5 sets, ascending to a heavy – 1 squat snatch + 1 hang squat snatch + 1 OHS 4. 5 rounds for time – 15 DL @heavy – 15 strict HSPU or 15 deficit pushups…
1. Week: day 3 A:3 rds 12 ring face pull 10 barbell snatch press btn 8/8 lateral box step 4 muscle snatch + ohs B: Emom 8′ 1 power snatch + 1 ohs x2 45-50-53-55-58-60-63-65 C: E2mom x5 5 front squats 2 sec pause deep sq position 45-50-53-55-58% D1: 30-20-10 tc 9′ Hang…
1. Warm-up + 2 sets * 6 scorpions * 8 front squats @barbell * 6 strict presses @bb * 5 down- ups 2. EMOM 10′ Odd: 15/12 Dips on box Even: 4 C&J @50% 3. E2′ for 10′ * 5 floor presses @db * 10 facing burpees 4. 4 rounds for time * 100 single-…
Week 1 Day 6,7 WU.: 3 RDS 3/3 RDL, 5 KANG SQUAT + 20″ DEEP SQUAT HOLD, 20″ PLANK A.: 3 RDS 8/8 FR SPLIT SQUAT *REST 30″ 20/20″ STAR SIDE PLANK *REST 60″ B.: 3 RDS 8 SDL1030 *20″ REST 30″ BRIDGE HOLD *REST 50″ C.: E3MOM X 3-4 RDS 12…
WEEK 1 DAY 5 WU.: 3 RDS 30” SUPINATED PASSIVE HANG 10 DB PULL OVER *2-3” HOLD 5/SIDE KB HANG POWER CLEAN AND PRESSING WINDMILL A.: EVERY 2 MINS X 6 SETS UNBROKEN COMPLEX 4 HANG CLEAN PULL 3 HANG POWER CLEAN 2 POWER CLEAN 2 FR R LUNGES (1/LEG) B.: OPTION…
