1. 2 sets
– 5/5 split stance good mornings @bb
– 5 btn presses
– 5 thrusters
– 5 half burpees
2. For Time 22′ QF Event 1
@2×22.5/15 DB
– 50 DB walking lunges
– 30 HSPU / 30 Push presses
– 40 Front rack walking lunges
– 20 Def. HSPU / 20 Strict Presses
– 30 OH walking lunges
– 10 Strict HSPU / 10 Seated strict presses
3. EMOM 10′
/30″ work- 30″ rest/
Choose a weak movement.
WU: 3-5’ gymnastic 3 slow round: – 10 Get up jhonnie – 25 DU – 15 Light WB A. E2’ – 4 sets Front squat x 8 reps – @60% 1RM (from the floor) and then…. E90” – 4 sets 2 Push jerk – same weight (from the floor) B.Metcon 2…
1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…
A: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position clean RX: climbing, Open: max load 80% 1 high hang clean + 1 hang clean + 1…
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
Warm up: SMR+ gymnastics A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up… B)Metcon For time: – 400 m run/ 500 row – 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg; Basic: double kettlebell, choose weight) – 400 m run/500 row – 20 Back squat @ 90/60 kg (Open: 69/ 35…
