A. Warm-up:
5-7 mins. SMR
Then
3 Rounds of:
10 Medball clean @ 6/9kg
5 Bp Broad jump
30/30s. Side plank
15 m hswlk/tiger walk
B. Wod
RX:
15-12-9-6-3 Heavy wall ball 12/9kg
5-4-3-2-1 Muscle-up (Ring or bar)
OPEN:
15-12-9-6-3 Wall ball 9/6kg
10-8-6-4-2 Pull-up or Inverted Ring row
C. Clean
RX:
Power clean Daily max/heavy in 10’
OPEN:
Power clean x 3 reps @ same weight
x 6-8 sets
D.Acc:
2 Rounds for max distance:
3’ Row
1’ Rest
3’ Run
1’ Rest
A: activation – 2 sets 10 scap push up to downdog 12 alt. toe touch 14 m tiger crawl B: EMOM 9′ 10-15 push up 10-15 supinated grip body row 10-15 cal cardio C: Power Clean & Jerk – 4 sets 6 reps – tng – 60-70% 60-120″ rest D: push and pull – 6′…
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…
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 …
Week 4: day 22 wu: 3 rds 8 cat camel 8 russian babymaker 8 hindu push up 30 sec wall sit A: Snatch 5×3 Hang snatch /rx squat, basic: squat or power/ B: BSQ E2mom: 4×7 (70-73%) C: Bajszi 21-15-9 Back thruster 40-50/30-35 kg cal row D: Hasitasi 3 rds 1…
1. 2 sets – 10 deadbug pullovers – 10/10 seated band pulls – 5 strict pullups 2. Handstand Hold Rx: Freestanding HS hold take 3 attempts to hold as long as possible. Open: Wall facing HS hold as long as possible 3. 2x AMRAP 8′ / 2′ recovery cardio – 4 Cleans @80% of squat…
Warm up: Gymn+full body mobility A: 3light rds 3/3 one leg get up jhonnie 6/6 one arm swing w. kb easy 9/9 push press w. db easy B: For Time Team of 2 4 rds 300m row partner plank hold 20 syncro sit up 4 rds 250 m row partner oh hold w kb 15 syncro…
