A) 2 sets of:
– 20 jumping jacks
– 10 deadbugs
– 10 alt supermans
– 10 air squats
– 10 glute bridges
B) EMOM 45′ – 5 sets
1) 1 round run (corridor)
2) 10 Down-up Box Step Overs
3) 10/8 c rowin’
4) 12 empty bar Thrusters
5) 45″ SU’s
6) 60 L-sit Flutters
7) 10/8 skiin’
8) 12 empty bar Hang Snatches
9) 10/8 c ab
1. W-U (0-17’) A. STRETCHING 5’ – COUCH STRETCH – TWISTED CROSS STRETCH – HIP 90/90 ROTATION B. AMRAP 6’ 1 LENGTH HIGH KNEES 1 LENGTH BUTT KICKS 20 ALT. SHOULDER TAPS @PUSH-UP POS. 20” HS HOLD C. AMRAP 6’ 1 LENGTH RUN @CORRIDOR 30” ROW @STOP AT CHEST 15M FARMER’S WALK …
1. General warm- up + T-spine extension + 2×5 Shoulder ext. + 2 rds. * 6/6 RDL @easy KB * 7/7m Lateral monster walks * 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo * 10 Barbell Z-presses 2. Front Squat / EMOM 6′ * 4 reps @75-80% 3. For Time 2 rounds * 25 Deadlifts @70/50 or db…
1. Snatch Activation / 2 sets – 5 snatch grip DL – 5 snatch grip bent over rows – 5 tall squat snatch – 5 ohs 2. Squat Snatch / 1’30” rest 6×5 @go same weight as last week friday+ 2,5 kg or so / NO TNG 3. Back Squat / E2’30” 5×10 @50% 4….
1. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
1. 2 sets – 12 tall kneeling band lat pulldowns – 6 tall kneeling band pull aparts – 6/6 half kneeling strict presses @easy KB 2. Shoulder Press – Work up to a Max strict press for the day, then – E1’30” for 4’30” – Max reps @75% of…
1. W-U (0-12’) A. STRETCHING 4’ – LYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 4’ 20 ALT TOE TOUCHES 10 PVC PASSES 10 SCAP PULL-UPS C. AMRAP 4’ 7 BURPEES 3 PSN @BB 10 HOLLOW-ARCHES 2. PVC SNATCH DRILL (14-17’) 5 BTN PP 5 BTN PUSH J 5…
