1. 2 sets
– 5 tempo snatch high pulls
– 5 muscle snatch
– 5 snatch balance
2. Heavy Isabel For Time
– 30 snatches @45/60
3. EMOM 5′
– 2 Back squats @85%
4. Rowing / E3′ for 15′
– 500m
5. Core / 2 sets / 2 min rest
– 15 V-ups
– 15 Hollow rocks
– 10 V-ups
– 10 Hollow rocks
– 5 V.ups
– 5 Hollow rocks
1. 1 set – 1000/800m row – 20m inchworms – 10 straight arm band lat pull downs 2. Banded Deadlift / E1’30” – 6×3 reps @30-40% – speed DL- 3. ‘Auxo or Auxesia’ For time 10-20-30-40-50 – WB – Jumping C2B or Simple C2B…C2B !!! 4. Acc. Work – 3x 15 good mornings @just bb
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. 10 rounds for time ¤ 30 m Farmer Carry @moderate…
wu: gymn+ mobility A: 2 light rds 30 sec tiger hold 30 m bear walk 30 skeater jump 30 sec bridge hold B: E2mom 12’ – 10/10 one arm kb romanian dl + 5/5 one arm ohs C: Metcon: double dumbell party team of 3 For time 90 devils press 90 cal skierg/row 90 double…
Wu: 2rds 60 sec active frog pos. 60 sec plank to push up 20 alt v-ups 20 jump sq A: C&J & Du climbing Amrap 8 2 clean + 1 jerk + 25 du B:Strenght&Lunge 30 bsq 40-60/25-50 30 push press 400 m run 20 bsq +10 kg 20 push press 400 m…
Wu: 2 rds 60 sec jumping jack 10 kb halo 5 bb kang squat 10 bb good morning 60 sec mountain climbers B: 3 Power jerk climbing 8 Tc’ C: Cuncikák 21 deadlift 60-100/30-60 63 du 21 ttb 15 dl 70-110/40-70 45 du 15 ttb 9 dl 80-120/50-80 27 du 9 ttb …
A. Warm-up: Amrap 5’ 5 Inchworm 10/10 Single-arm R. Swing @ 12/16kg KB 15 Air squat B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min. Then.. Every 90s. x 6 sets Squat clean + Hang squat clean + Front squat @ 80-85% of B C. Max…
