A: activation – 2 sets
5/5 SL RDL hold (hold 5″ in the bottom position)
10 inchworm
15 m tiger crawl
1′ cardio
B: practice – 8 mins
make your 6-weeks-goal perfect
C: 6-9-12-9-6 – for time
snatch grip RDL @70%
hspu
ring dips / banded ring dips
D: 12′ AMRAP
6 alt db snatch @22,5/15 kg
8 burpee box jump
10 T2B
12 tng deadlift @50%
E: bonus track – 2-3 sets
10 jefferson curl @empty bb
15 db lat raise (ext. rotated)
https://www.youtube.com/watch?v=uD-Lb-ZLdUg/
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 – 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…
A: activation – 2 sets 10 scap push up to downdog 12 alt. toe touch 14 m tiger crawl B: EMOM 9′ 10-15 push up 10-15 supinated grip body row 10-15 cal cardio C: Power Clean & Jerk – 4 sets 6 reps – tng – 60-70% 60-120″ rest D: push and pull – 6′…
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
A. Warm-up: 3 set 100 Single-unders 10 Ring Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank B. Practice 8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. Wod 10 Rounds for time: RX: 3 Ring MU 10m…
1. General Warm- up + 2 sets * 3/3 Worlds Greatest Stretch * 3 Clean Pulls * 3 Tall Power Cleans * 3 Kneeling Jumps 2. Work up to heavy 3 position Power Clean (floor, low hang, high hang) 3. 5 rounds For Time * 15 Unbroken Strict Pull- ups /banded/ * 12 Deadlifts @70/47 4. 4…
