1. Activation / 3 sets
– 20 hollow rocks
– 5 kipping swings
– 5 ring face pulls
– 10 DL @1 easy KB
2. AMRAP 4′ x4 / active rest – 1’30” easy row
– 15 T2B
– 10 DB Cleans @2×22.5/15kg
– 10 DB Push Presses
3. Acc. Work / 3 sets
– 6/6 bent over KB rows @heavy
– 8/8 arnold presses
Then,
– accumulate 2′ pike up hold on row
1. 2 sets: – 30 Jumping jacks – 7/7 RDL+ knee raise – 10 Lateral jumps @barbell – 5 Muscle snatches @bb 2. Squat Snatch /NO TNG!!/ E1’30” for 9′ 2×2 @70% 2×2 @80% 2×1 @85% 3. AMRAP 8′ – 15m Front rack carry @2×22.5/15 – 15 T2B / 25 Tuck-ups – 5 DL @100/80…
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A.Squat snatch: Find your daily heavy double in 10 min Then: 2 x 2 @90% of daily heavy double 2 x 3@80% B.Emom 7’ 5 BSQ 65-70% C.Metcon…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Empty bar thruster – 100 Single Under – 15 Sit up A. Work up to a heavy set in 10’ Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats Open: Practice same complex B. 3 rounds : (max load) – 5 UB shoulder press with…
Week 5: day 29 wu: 3 rds 10 scapula pull up 5 mu clean+press 5 hindu push up 10 russian babymaker A: Clean 10 Tc’ Pull+ high pull+ clean (climbing heavy, squat clean) B: BSQ E2 4×6 (75-80%) C: Mayham 10’ Amrap 10’ 5 pull up 10 push up 15 air…
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A: Skill 3 rds 30 m handstand walk / basic bear walk 60 m 12-15 strict ttb B:Barbell Lunges basic / du kb/dumbell 4-5 rds 10 reps C: Metcon 3 rds 1000 m row 30 bench…
Week 1: day 2 Wu: 3 rds 45 sec jumping jack 10 arch rock + snow angel 6/6 one leg kb rdl A: 8-10 min practice ( pull up, c2b, bar-ring mu, hswlk, hspu, du) B: 3 rds 15 m hswlk / bear wlk 3 bar mu / kipping c2b pull up 30…
