1. General Warm- up + 2 sets
* 5 Push up to downward dog
* 3/3 Turkish get- ups
* 10 db KB Russian swings
2. For Time 3 rounds / 2 min rest btw rds.
* 15 Kipping HSPU
* 21 db KB Snatches
* 14 Shoulder Taps in HSHold
* 21 db DB Hang Squat Cleans
* 9 Wall Walks
3. 4 sets
* 10 Alt. Renegade Rows https://youtu.be/OlpPaGyywyY
* 10 Unbroken Strict Pull- ups
4. Side Plank
* 3x 30/30″
A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 15Wall ball @ 6/9kg 20 T2B 15 db thruster 16-25/7,5-15 kg 20 v ups 15 burpee C. Core 20 Banded good morning No rest! 60s. Superman hold Rest…
Warm up: gymn + mobilty + 3rds 20 m monster walk 10 hip thrust w. band 10 banded squat 10 burpee A:10min: Find your 10RM Back Squat…. Start: 1rm 40-50% B: 8-10 min Snatch technik with barbell ( snatch pull, high snatch pull, power snatch, high hang power, hang power, squat snatch, high hang sq sn,…
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 SL RDL @31X1 1′ cardio + 2 sets 8 hamstring curl on rower 8/8 knee over toes split squat @12,5/8 kg https://www.youtube.com/watch?v=UP2OKJbx1us/ B: snatch complex – EMOM 12′ 1-6′ 2 slow pull power snatch 7-12′ 2 power snatch C: 1+1/4 front squat…
1. 3 sets – 10 alt. reverse lunges – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Push Press + Dip EMOM 4′ – 2 push presses @80%+ Rest 1′ EMOM 4′ – 4 jerk dip @105% Rest and Squat prep 5′ EMOM 5′ – 3 front squats…
1. 2 sets – 7.5m KB bottom up carry – 5/5 dead bug KB pull overs – 5/5 RDL + knee drive 2. Clean Complex / 4 sets @75% / E1’30” for 6′ – 4 clean lift off + 2 power cleans 3. ‘Honey Badger’ – 5 rounds for time – TC: 22′ – 50…
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift 5×8 medium/heavy weight C. Wod RX: Amrap 14’ 90 Double-unders 75 Wall ball 9/6kg 60 T2B 45 Push-ups 30 Alt. DB snatch 30-22.5 / 22,5-15kg Open: Amrap…
