WU: 3 rounds of:
– 90s. Shuttle Run
– 5/5 1-arm KB hang squat clean @ medium w.
– 7 Inchworm
A. EMOM 6′
RX: 5 Strict pull-up + 5 Strict hspu
OPEN: 10 Ring row + 10 Push-ups
B. In 10 minutes:
RX: Squat clean daily max or 1RM
OPEN: 8×3 Squat clean , climbing
C. Wod
For time:
400m Run / 500row
9 Burpee
400m Run
15 Burpee
400m Run
21 Burpee
400m Run
27 Burpee
TC: 15′
1. 2 sets – 5 muscle snatches – 5/5 RDL + knee drive – 10/10 deadbugs @smr 2. EMOM 7′ – 1 Power + 1 Squat snatch @deload weight 3. 2 rounds for time – moderate tempo – 30 T2B – 20 DB Hang Clean @1xDB – right side – 40 box step ups –…
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…
Week 1: day 1 warm up: 3 rds 10/10 m monster walk 10 alt scorpion 10 cat camel then 2 rds 10 bb cluster 10 alt ttb A: Squat clean & double under 3 squat clean leader heavy + 25 du / 60 simple Tc: 10 min B: Front Squat 3×10 [50-55%] …
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
A: activation – 2 sets 6/6 kb SL RDL @mod 6/6 cossack squat 6 kang squat B: 4 sets 200 m row 40 m cross body carry 20/20″ side plank C: Deadlift – 4 sets 1. 8 reps @60% 2. 8 reps @70% 3. 8 reps @80% 4. max reps @75% of your 3rd set…
A: activation – 2 sets 5/5 squat thoracic rotation 10 shinbox switch 10 m duckwalk 1′ cardio + 2 sets 6/6 goblet cossack squat @easy 6 good morning @empty barbell 6 tall kneeling muscle snatch @empty barbell https://www.youtube.com/watch?v=ixX4phkLw5Y/ B: Snatch Complex – EMOM 10′ 1 snatch pull + 1 slow pull power snatch + 1…
