Wu:
3 Rounds
10 cal row
10 scap pull ups
6 barbell snatch (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Snatch:
5 sets
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch
60-65-70-75-75+%
Wod:
4 rds
400 m row
10 burpee over rower
10/10 kb one arm front squat 16-24/8-16 kg
Acessory:
Emom 8′
– 8-12 strict pull up / banded
– 8-12 db floor press
Strech:
2 min frog position
2/2 min scorpion
1. EMOM 12′ Odd: 45″ cardio Even: 10 snow angels + 10 air squats 2. E3’x 5 / 1 min rest btw sets – 500/400m row – 10 burpee over row – max distance famers carry @2xHEAVY !!! KB 3. 3-4 sets – 15 weighted abmat situps – 15 v-ups – 15 tuck-ups
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…
A. Warm-up: 10m Inchworm 10/10 Suitcase deadlift @ easy KB 10/10 Windmill @ easy KB 30/30s. Side plank x 3 sets B: Metcon 30 rds 3 deadlift 60-80/40-60 kg / basic double kettlebell or dumbell, choose weight 1 lateral burpee then 20 rds 2 squat clean 40-60/25-40 kg 2 lateral burpee …
1. Gymn. + Mobility, then: 2 sets: * 6 PVC pass throughs * 6 Hollow- Arch swing on tha bar * 6/6 Half kneeling bottom up Kb press @easy weight * 6 Hip to bar – https://youtu.be/-QUrxPxKjpc 2. EMOM 12′ 1.: 5-8 BMU or Jumping BMU 2.: 5-8 Deficit Kipping HSPU – or pike push-up kneeling…
Warm up: 3 set 10-10m monster walk with band 10 hip thrust 10-10 kb leg lift A:Back Squat E2 x 5 5 reps 321 Tempo 60-70% B:Wod 1-2-3-4-5-6-7 Squat clean 60/40 Wall walk open weight: 50/30 basic: double kettlebell 20-24/12-16 3 min rest Helen: 3 rds 400 m run 21 kb swing 16-24/12-16…
A: activation – 2 sets 12 low switch cossack squat 8 plank to dolphin pose 6 muscle clean @empty bb 1′ cardio B: clean complex – 5 sets 1 slow pull power clean + 1 power clean + 2 hang squat clean first set @mod last set @80% 60-90″ rest C: 3 sets 6/6 back…
