A: activation – 2 sets
10 shinbox switch
5/5 shinbox heel touch
5/5 single leg RDL with kb @31X1
1′ cardio
B: 10′ EMOM – Snatch Complex
1 snatch lift off + 1 segment power snatch + 1 hang power snatch
C: 2 sets
10 reps of 1+1/4 front squat @40%
D: conditioning – 12′ AMRAP
6 hang power clean @60/40 kg
5 burpee box jump
40 du/60 su
E: stretching
1′ pigeon/side
1′ middle split
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) …
Wu: 3 rds 15 hip thrust 20 band good morning 30 sec plank twist 60 sec cardio A: E2mom x5=10 min – 10 deadlift 40-50% , basic double kb – 10 sttb, sk2e 2 min rest E2mom x5=10 min – 10 stiff leg deadlift – 20 alt V-ups B: Playbaby 4 rds 400…
Week 6: day 40 Games wu: 2 rds 8/8 kb rdl 8/8 scorpio 8/8 split squat A: Fine 10 wall climb 20 pull up 30 plate thruster 40 burpee 50 wb 60 swing 70 russian twist 80 sit up 90 jumping squat 100 du/ su 90 lunges 80 v-ups 70 kb sumo dl 60…
1. General Warm-up 2. Squat / 7 sets / 1’30” rest btw sets * 2 Fr. squat + 4 Back squat 3. Running Clock For Time * 40 Box Jump Overs * 20 Push Presses 7:00- 14:00 21-15-9 * SDHP * Pike Push- up 14:00 / AMRAP 10′ * 30m D-ball or Sandbag Carry /bear hug/…
1. General warm up + Full body rolling 2. 4x AMRAP 8′ A. * 10 Burpee * 10 V- up * 10 Push-up /chest to abmat/ – 2 min Rest B. * 100 m shuttle run * 10 Abmat sit- up * 10 Box jump @50/60 – 2min Rest A. – 2 min Rest B. 3….
Warm up: gymn + shaolin A:OTM 12’ Odd: Double KB floor bench press x 10-15 Even: Strict pull up x 5-10 * Rx: + weighted Open: with band B: Fran TC: 10’ 21-15-9 reps for time: – thruster ** – kipping pull up open/basic: band/ring row x2 ** Rx:30/40 kg, Open: 20/30 kg or plate…
