1. 2 sets:
– 6 band OH squats
– 6 bent over rows @snatch grip
– 6 snatch high pulls
– 6 muscle cleans
2. Find your daily max in 15 min
– 1 Power Snatch + 1 High Hang Power Snatch + 1 Low Hang Power Snatch
3. 3 rounds for time
– 400m run
– 21 Am, swings @32/24 24/16
– 12 Ring dips
4. 3-4 sets
– 8 seated good morning @20/30
– 8 ring face pulls
– 16 unbroken V-ups
A) AMRAP 5′: – 10 90/90 – 10 scap pull ups – 5m tiger walk – 10 glute bridges B) Work up to heavy single Push Jerk then, 5×1 @90% C) EMOM 9′ – 3 sets 1) 9 strict pull-ups + 4 alt. pistols 2) 6 strict pull ups + 6 alt. pistols 3) 3…
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
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. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…
1. Warm- up + SMR – prayer stretch with foam roller + greatest stretch 2. 3 sets – 1 min machine – 8/8m OH carry @mod. KB 3. Rowing / 4 rds. – 1’30” max cals Rest 1′ – 1′ max cals Rest 1′ – 30″ max cals Rest 2′ 4. Acc. Work – 3×30″/ side contralateral…
A) 3 sets of : – 10 alt. single leg GTOH + 1 Halo @5/2,5 – 10 oh sit-ups @ 5/2,5 B) 2-rep Daily max OHS C) 12 RFT: – 4 Burpee Box Get Overs @120/100 – 12 Air Squats – 20″ Rest TC: 15′ D) EMOM 8′ – 4 sets Odd) 21 – 18 –…
