A. Warm-up: Gymn. + 3 sets:
200m Run
20 Walking lunges
15 Push-ups
15 Air squats
B. 80 barbell overhead lunges choose weight
Every break 20 jumping lunges
C: Wod
400 m row
40 goblet squats
400 m row
40 wall ball
400 m row
40 burpee box jump overs
400 m row
40 db kettlebell thruster
400 m row
D: Full streching
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 8 RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean 3RM OPEN: Squat clean , climbing focus on technic C. Metcon For time: 400m Run…
1. SMR + Activation for EMOM 2. EMOM 40′ 1. 150/200m row 2. Pull-ups + 8 HRPU + 8 Air squats 3. ‘DT’ 12 DL + 9 Hang cleans + 6 Push presses @easy double DB @15, 12, 8 4. Full Rest 3. Stretching
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A.3 rounds – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B Snatch E90″ – 3 sets (speed focus) 3 Snatch High…
1. General warm- up + 2 sets * 6 Plank to pushups * 6 Kipping swings * 6/6 Half kneeling bottom up KB press * 12 Alternating reverse lunges 2. 3 rounds For time * 20 Kipping HSPU/ 20 Push Presses @db heavy DB * 15 Target burpees 3. 3 sets * 14 alternating reverse lunges 35/60…
A: activation – 2 sets 10 inchworm 5/5 cossack squat 30″ plank 1′ cardio + 3 sets 30 m farmer carry @heavy 15 jump squat 30″ hanging tuck L-sit B: Split stance RDL E90″x6 (3-3 sets per leg) 8 reps @30-40% of deadlift you can increase the weight set by set C: 1 set – TC: 20′…
1. SMR + General Warm- up + 3 sets * 10/10 1- arm DB press from full squat * 8/8 Lateral Monster Walk * 4/4 Bulgarian Split Squat * 2 Pause /1″/ Back Squat /climbing weight/ 2. Kipping HSPU / Am. Swing / EMOM 10′ or 10 min HSPU Practice * Odd: Max Kipping HSPU in…
