A. Warm-up: Gymn +
EMOM 8’
2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups
*Box @ 74/60cm
*KB @ 20/12kg
B. Push Jerk climbing heavy, floor the start
5×6
Rest 60-75s. btw. sets
C.Wod
Then..
For time:
RX:
50 Box jump 60/50cm
40 Push-ups
30 Hang power clean 70/45kg
20 Back squat
10 Clean & Jerk
Tc: 16’
*Open weight: 50/30kg
D. “Partner row”
Max distance row in 8 minutes!
– you can use only arm!
-partner 90 degree squat hold!
-you can change whenever!
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
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…
Warm up: gymn+ mobility A: 3 light rds 10 snow angel 10 donkey kicks 10 cobra 10 scapular push up B: Box step 4×12 barbell behind neck, climbing heavy C: Wod Every 5 min x4 400 m run / 500 m row 12 barbell lunges 30-60/20-40 kg 6 muscle up scaled: 4-6 bar…
Warm up: 3 sets: – 15 dow up – 6/6 KB clean and press@ light – 30″ plank A) Bench press 4×8-10, same weight 90″-2′ rest B)Cossack sq 4×8-10 double kb C)Metcon 21-15-9 reps of: – kipping pull up – v-ups – HR push up -t2b
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Empty bar thruster – 100 Single Under – 15 Sit up A. Work up to a heavy set in 10’ Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats Open: Practice same complex B. 3 rounds : (max load) – 5 UB shoulder press with…
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,…
