1. 3 sets
– 10 full body deadbugs
– 5/5 reverse lunges
– 5 btn push presses @bb
– 5 Jerks
2. Push Jerk from the floor / E1’30” for 7’30”
– 3 Push jerks @75-80%
3. EMOM 18′
1. 18/15 cals row
2. 6/6 DB C&J @1×22.5/15
3. 15 weighted abmat sit-ups
4. E4′ for 12′
– 7/7 bulgarian thrusters @bb
– 10/10 bird dog banded rows
– 14 seated barbell strict press
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90″ – 5 sets 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…
1. Warm-up for Squat Clean and hip mob. 2. Clean Complex / 1’30” X5 1.- 2. 1+2 @80% 3.- 4. 1+1 @85% 5. 1+1 @87+% 3. 5 rounds for time/ TC: 20′ – 30 air squats – 20 alt. DB snatches @22.5/15 – 10 box step ups @22.5/15 4. Acc. Work – 100 hip…
warm up: gym+shoulder mobility A:3rds 10 alt scorpion 20 bird dog 20 dead bug 10 snow angel B: E2mom 10’ 10/10 du kb split sq fr rack 20 alt gorilla row C: Partner wod 800 m row 90 push up ( partner hollow hold) 90 wall ball ( partner plank hold) 90 box jump (…
A: activation 1′ cardio 6 walkout 10 tall kneeling shoulder cars 12 alt toe touch 30″ plank B: Power Clean & Jerk – 12 mins 1RM – build up to your heaviest C&J ever C: 4 sets 3 strict press + 3 push press + 3 push jerk increase the weight set by set from…
Wu: 2 sets with band 10 side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10/10 Single leg glute bridges 10 Bird dogs 10 Squats Front Squat: 5 sets 1 Pause Front Squat + 4 Front Squat 60-65-70-75-75+% *Pause Front Squat is 3 seconds in the bottom of the squat Wod: 2 rds…
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…
