1. Warm- up + 2 sets
* 3/3 KB RDL
* 3/3 KB Snatch
* 3/3 Front rack reverse lunge
2. For Time TC:15′
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
* Power Cleans @50/35
* Bar Facing Burpees
3. 5 sets / 1’30” rest btw. sets
* 3 Strict press @80%
* 6 Weigthed strict chin- ups
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters easy KB B. 1 Squat clean +3 front squat – climbing heavy in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or Tng…
A: activation – 2 sets 8 walkout + push up 8 scap push up to downdog 8/8 world greatest stretch 8 hip flow B: EMOM 9′ 12/10 cal cardio 5-8 burpee pull up 30″ max du / su C: for time 150 SA kb floor press (75/arm) @16/8 kg 130 sit up 110 bw walking lunges…
warm up: gymn+ shoulder mobility 6’amrap: 20 plank to push up 20 dead bug 20 reverse dead bug 7 hindu push up 20 sec bridge hold A: 8-10 min Find your 10 RM shoulder press B:16 OTM – 1-2 rope climp or 5/5 rope pull up open: one arm ring row – 12-15 barbell bench…
A. Warm-up: Gymn. + 2 sets of: 400m Run 20 Lateral box steps @ 60/50cm 10 Down-ups B. 5 Rounds for time: 200m Run / 250 m row 15 Box jump-overs @ 60cm TC: 15’ Rest 5:00 C. 5 Rounds for time: 400m Row / 500 m row 15 Wall ball @…
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 6′ – 3 sets , climbing 8 tng power snatch C)E2’ for 8’-4 sets, climbing 3 position snatch ( high hang, low hang, floor) D) EMOM 8′ 3-5 back squats…
Wu: gymn+ Mobility A: 4 light rds 50 du/ 75 simple 20 shoulder taps hspu position 50m double plate carry pinch grip choose weight B: 15 min Handstand walk practice and progression C: Metcon Every 90 sec x 10 5sumo dl high pull 30/20-25 kg 7 push press 9 power snatch max distence inga run…
