1. Dynamic Warm-up + 2 sets
* 2′ row or jogging
* 15m bear crawl
* 12 deadbug
2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB
* 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans
3. Metcon
* 3′ max rep burpee box step overs
1′ REST
* 3′ d-ball or sand-bag shoulder overs
1′ REST
* 3′ power clean @barbell + easy weight
1′ REST
* 3′ d-ball or sand-bag shoulder overs
1′ REST
* 3′ max rep burpee box step overs
4. Core Strength in 4 min
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 100-120/60-80 kg open 70-90/30-50 kg 5/5 kb press half kneeling rx:24/16; open 20/12 C:Metcon For time 10 ohs 60/40 open 40/25 basic: front sq w.du kb 15 ring dip 20 jump sq…
A. Warm-up: 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats x 3 sets B. Push jerk + Split jerk 5 min. Practice 8 min. Go to heavy complex C. Wod Amrap 7’ 3-6-9-12-15…etc. Ground to overhead 60/40kg 1 Rope climb btw. sets (RX: Legless) D. 5 sets 3/3…
1. 2 sets – 5/5 banded RDL – 10 good mornings @bb – 20″ hollow hold 2. „Chaos” Amrap 7′ – 10 Thrusters @43/30 – 10 Bar facing burpees 3. Deadlift / EMOM 5′ – 1 rep @85% 4. For Time / TC:5′ – 100 WB @9/6 5. Acc. Work / 3 sets – 20…
1. Warm-up + EMOM 4′ * Odd: 1 min bike/row/ski (EASY!!) * Even: 30″ alt. samson lunges 2. 1 rds. @bb * 3 clean high pull * 3 tall squat clean * 3 pause jerk, then Find your daily heavy rep C&J in 10-12 min * NO NPR !!! 3. Back Squat / EMOM 8′ *…
A: activation – 2 sets 10 inchworm 5/5 cossack squat 30″ plank 1′ cardio + 3 sets 30 m farmer carry @heavy 15 jump squat 30″ hanging tuck L-sit B: Split stance RDL E90″x6 (3-3 sets per leg) 8 reps @30-40% of deadlift you can increase the weight set by set C: 1 set – TC: 20′…
1. General warm-up + Hamstring stretch + 2x 5/5 pulling your foot back with the band https://youtu.be/1RohXn9h21c , then 2 sets: * 3 No contact muscle snatch+ 3 OHS+ 3 Drop Snatch @just barbell 2. Snatch Complex / Find your heavy in 10-12′ * 3 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch 3. AMRAP 14′…
