1. SMR + General Warm- up + 3 rds.
* 10m Bear Crawl
* 10 Bird- Dog
* 10m Spider Crawl
* 10 Dead- Bug
* 10 Cossack Squat
2. AMRAP 26′
* 10 Burpee Get Over @100/120
* 15 Butterfly Sit-up
* 200m Run
* 15 Russian Swing
3. 4 sets
* 12 Barbell Biceps Curls
* 12 Skull Crushers @db DB
1. General wam- up + Prayer stretch + 2 rds. A. * 4/4 1-leg Hip Thrusts * 4 Muscle Snatches * 4 Snatch Grip Strict Presses * 4 Box Jumps @40/50 B. * 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight 2. For Time * 15 Squat Snatches @70% 3. For Time 10 rounds…
1. SMR and Mobility in 10 min 2. EMOM 30′ 1. 45″ Rowing 2. 12-15 WB 3. 45″ Assault Bike 4. 10 Burpee Box Step Overs 5. 45″ Ski-erg 3. Acc.Work / 4 sets – 12 Supinated Grip Ring Rows – 12 Skull Crushers – 12 KB Pull-overs
Warm up: 3 rft: * 60 SU * 15 banded good morning * 5 KB clean+ press (not single arm) 1:Metcon 20-18-16-14-12-10-8-6-4-2 push up every beetwen rds 30 du/60 su 2:Bear complex practice + in 10-12’ up to heavy 3:Back squat 5×3, same weight 2-3’ rest 4: Acc Tabata superman hold
1. Gymn. + Wrist Stretch https://youtu.be/sz6S2CUn3Ug 2. 2 sets * 5/5 Half kneeling KB press @easy w. * 10 Good morning @barbell * 12 Plank to push- up * 10 Half cossack squat https://youtu.be/X9iW_HlEOE8 3. 5 sets / 3″ down * 5 Close grip bench press @78% * 5 Strict chin- up 4. 10 Rounds For Time / 1…
1. Warm-up for Squat Clean and hip mob. 2. Clean Complex / 1’30” X5 1.- 2. 1+2 @80% 3.- 4. 1+1 @85% 5. 1+1 @87+% 3. 5 rounds for time/ TC: 20′ – 30 air squats – 20 alt. DB snatches @22.5/15 – 10 box step ups @22.5/15 4. Acc. Work – 100 hip…
1. 2 sets – 5/5 world greatest stretches – 5 scap pulls – 5 snatch press under 2. Snatch Complex E1′ for 9′ 1.-2.-3. min : 1 Snatch high pull + 1 Squat snatch @75% – No TnG!! 4.-5.-6.: @80% 7.-8.: @85+% 3. E7′ for 21′ 2 rds.: – 60 DU’s / 150 Single –…
