1. 3 sets
– 3 snatch DL
– 3 snatch high pulls
– 3 tall squat snatches
– 3 deep squat muscle snatch
2. Work upt to a max for the day in 15 min
3. Back Squat / E2′ for 10′
– 1 reps @heavy weight – 85-90%
4. 3-4 rds.:
– 30 cals row
– 10 C2B or 15 Pull-up
– 15 air squat @AFAP
– 10 box jump
Week 1, Day 1 Wu: 2 rds 1 min cardio 10 alt samson lunges 5 narrow squats 5 muscle snatch 10 push press btn Then 3 rds 10-20 m handstand walk / bear walk 50 du / 100 simple 10 alt coussack squat w. plate A: Snatch: 7 rds Every 90′: 2 power + 1…
WEEK 5 DAY 1 WU.: 2 RDS 1’ CARDIO 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 8,6,4 BACK RACK BOX SQUAT 21X1 *20-30” REST 6-8 DUAL DB HANG SQUAT CLEAN *WITHIN 20-25 SEC *2’ REST B.: EMOM 12-15’ 1ST 10 ALTERNATING BARBELL…
Wu: Gymn+Games A: 3 rds 45 sec plank rotation 10/10 windmill B: Dumbell Suck Buy in: 100 One Dumbell box step 16-22,5 / 7,5-15 kg 10 rds: 1 dumbell burpee 2 dumbell deadlift 3 dumbell devil press 4 dumbell oh lunges 5 dumbell c&j 6 dumbell snatch Out: 100 dumbell sit…
1. Upper Body Activation / 3 sets – 12 Tall kneeling straight arm lat. pulldowns – 8 Seated narrow grip band rows – 8 Tall kneeling wide grip behind the neck band pulldowns 2. EMOM 20′ Odd: 45″ rowing Even: 10-12 Unbroken strict pull- ups 3. 4 rounds for time / TC: 22′ – 400m Row…
1. SMR + Dynamic Warm-up 2. Alex’s Birthday WOD / AMRAP 29′ – 2 rope climbs – 9 burpee box overs @100/120cm – 29 DU’s – 2 rope climbs – 9 burpee box overs – 29 abmat sit- ups 3. 9 sets 2X /unbroken/ 2 alternating V-ups+ 2 V-ups+ 2 Tuck-ups+ 2 Crunches+ 2 Reverse crunches
1. W-U (0-10’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 5’ 20 ALT TOE TOUCHES 10 PVC PASSES 10/10 FORWARD LEG SWINGS 10/10 LATERAL LEG SWINGS 2. PVC SNATCH DRILL (11-14’) 5 BTN PP 5 BTN PUSH J 5 HH DIP+ HIGH PULLS 5 HH PSN…
