2022-08-25 – Csütörtök

A) 3 sets of: – 8 DB pull over @easy – 12 toe touches in push up pos – 6 cossack sq B) Work up to heavy double Front Squat then, 3×2@90% C) 3 sets of: – max rep HSPU – 15 seated banded face pulls D) AMRAP 9′ – 1 TGU /R/ @24/16 –…

1. General Warm- up + 2 sets * 5 Snatch High Pulls * 5 Muscle Power Snatches * 5 OHS * 5 Squat Snatches 2. Squat Snatch * EMOM 3′ 3 TNG Snatches @65% 1 min rest * EMOM 3′ 2 TNG Snatches @70% 1 min rest * EMOM 4′ 1 Snatch @80% 3. AMRAP…

1. 2 sets:  – 10 cossack squats – 30″ plank hold – 24 glute bridge march 2. Running – easy tempo 400m, then  – 2x 800m / 2′ min rest btw  3. Work up to heaviest set of DT / no unbroken/ in 15 min – 12 DL – 9 Hang Power Clean – 6…

6 week: day 37 A: 3 rds 10 cat camel 10 (90/90 hip) 15 hamstrings curls on fitball 5 kang squat   B: E2mom x5 8-12 Barbell bench row choose weight 6-10/ 6-10 Weight barbell box step   C: Mert muccaj 5 rds 2 rope climb ( rx: leg less ) 20 m hand stand walk…

1. W-U (0-14’) A. STRETCHING 5’ – WORLDS’ GREATEST STRETCH – PUPPY DOG – PIGEON   B. AMRAP 5’ 10 TALL PLANK HIP CIRCLES 10 HIP 90/90 ROTATION 10 ALT LUNGE STRETCHES 5/5 SL RDL @NO WEIGHT   C. EMOM 4’ 40” ROW @EASY   2. WOD_FOR TIME _@SUSTAINABLE PACE (17-47’) TC:30’ BUY-IN: 30/30 STANDING…

A) 3 sets of: – 5 walk outs – 5/5 SL hip thrust  – 30 butt kickers – 30 high knee running B) Work up to heavy double Muscle Snatch then, 3×2 @85% C) ‘Almost Jackie’ For time: 1 K Rowing 50 empty bar thrusters 15 rope climb TC: 12′ D) 3 sets of: –…