1. 3 sets
– 500m easy row
– 10 behind the neck thrusters @bb
– 5 split stance press @bb
2. Split Jerk / E1’30” for 7’30”
– 2 reps @75-80%
3. Front Squat / E2′ for 8′
– 2 reps @85%
4. EMOM 12′
1. 12 hard pulls on the rower
2. 6 banded broad jumps
3. 2 power snatches @80%
5. Acc. Work / Shoulder Stability
– 3×20 reps alternating KB pull through
Wu: 3 rds 15 hswlk/ bear walk 6/6 one arm kb sumo deadlift high pull 12 lateral bos step overs A)TGU 3×3/3 climbing B)Rx: Strict pullup 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C: Wod For time: TC:12’ Rx – 30 Pullup – 15 Box…
1. 2 sets – 5 muscle snatches – 5/5 RDL + knee drive – 10/10 deadbugs @smr 2. EMOM 7′ – 1 Power + 1 Squat snatch @deload weight 3. 2 rounds for time – moderate tempo – 30 T2B – 20 DB Hang Clean @1xDB – right side – 40 box step ups –…
A: activation – 2 sets 12 alt toe touch 10 snow angel 5/5 tall kneeling shoulder cars B: 2 sets 30″ row @mod 10-15 strict press @empty bb 10-15 sup ring row C: Power Clean & Jerk – EMOM 6′ 2+1 reps 1-2′ @60-65% 3-4′ @70-75% 5-6′ @80% D: E3′ x 4 8-10 bent over…
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 8 RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean 3RM OPEN: Squat clean , climbing focus on technic C. Metcon For time: 400m Run…
Warm up: gymn+shoulder and hip mobility A: light 3rds – 8 atomic sit up light plate – 8 bb good morning – 8/8 one kb sumo dl high pull light – 8 bb sq snatch B: Clean complex (climbing rx:heavy, open,focus on technik) 8min: every min 1 clean high pull+1 power clean++ 1 low hang power clean+1 hang sq clean C:Power:…
A: activation – 2 sets 5 walkout 10 deadbug 15 bw good morning 1′ cardio + 2 sets 2/2 turkish get up @mod 5/5 windmill B: 5 rounds for time 5 weighted push up @15/5 kg plate 10 push up C: 12′ AMRAP 8 db snatch @right 8 db oh walking lunges @right 8 db snatch…
