A. Warm-up:
3 rounds of:
12 Down ups
6/6 Single Leg glute bridge on floor
12 jumping squats
50m KB goblet carry (kb don’t touch the chest)
B. In 10 minutes:
RX: Cluster 1RM
OPEN: Cluster + Thruster @ moderate weight
x 7 sets
C. Wod
For time:
12-9-6 Cluster
400m Run btw. sets
RX: 60-70/35-45kg
OPEN: 40-50/25-30kg
Tc: 16’
D.Acc
30/30s. Single-arm KB front rack hold @ 24/16kg
30s. Arch rock
Rest 30s.
x 4-5 rounds
WU: 2-3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 hamstring curls 10/10 one leg hip thrust, on bench pad A. EMOM 12’ 10-12 Inverted barbell row 10-12 Diamond push-ups 10-12 back squats 50-60% B. Wod For…
WU: 3-5 gymnastic 3 slow rounds: 5-8 Strict pull up 12 Jumping lunge 10 Light (empty) BB Snatch balance A.EMOM 5’ 5 Power snatch @60% 1RM Immediately…. EMOM 4’ 4 Power snatch @70% 1RM Immediately…. EMOM 3’ 3 Power snatch @80% 1RM B.Metcon 4 rounds for time: 15 Target burpee 15 OHS 30-50/15-35kg…
1. 2 sets – 6 scap pulls – 5 snatch press unders – 6 scorpions – 10 prone snow angels 2. Snatch Complex / 4 sets – E1’30” @75% – 1 snatch lift off + 1 squat snatch + 1 OHS 3. Front Squat Complex / 4 sets – E1’30” @mod. weight – 1 reps +…
1. 2 sets – 5/5 world greatest stretches – 5 scap pulls – 5 snatch press under 2. Snatch Complex E1′ for 9′ 1.-2.-3. min : 1 Snatch high pull + 1 Squat snatch @75% – No TnG!! 4.-5.-6.: @80% 7.-8.: @85+% 3. E7′ for 21′ 2 rds.: – 60 DU’s / 150 Single –…
1. AMRAP 8′ – very easy pace!! – 100m jogging – 10 inchworms push-ups – 15 banded lat. pulldowns 2. 4 rounds for time – 500m row – 21 empty bar thrusters – 12 C2B or jumping C2B 3. Gymnastics I. / 5 sets – 30″ hard effort ski rest 30″ – 30″ hard effort…
A: activation – 2 sets 1′ cardio 10 plank to dolphin pose 10 low switch cossack squat +2 sets 10/10 db external rotation @mod https://www.youtube.com/watch?v=t5Ft8OMG_D8/ 10/10 feet elevated side plank hip thrust B: clean complex – 6 sets 1 hang power clean + 2 hang squat clean + 1 squat clean @80% 90″ rest between…
