A. Warm-up:
25m Walking Lunges
20 Dead bug
10 Burpee
60s. HS hold
x 3 rounds
B. Strict pull-up x 5-7 reps
x 5 sets
Rest 60s. btw. sets
C: Metcon
10 rds
3 wall walk
4 atomic sit up w.plate 15-20/5-10 kg
5 clap push up
6 jump squat w. Plate
D:Acc
3x 30 band triceps
E.Stretching with Coach
A:Gymn+mobility+strech B:3light rds 20 flutter kicks 5 hand climbing 10 snow angel 5 get up jhonnie 20 dead bug C:Power Pack climbing For Time 10-8-6-4-2 Strict Press Strict pull up Front squat D: Amrap 6′ 14 alt kb or db snatch Rx: 24/16kg Open: 16/12 kg 14 hrpu 14 jump lunges 2 min rest Amrap 6′ 5/5…
1. Warm-up for Snatch and C&J – 10 PVC Pass Throught – 10 PVC Tempo V-ups – 10 PVC OHS – 10 Good Mornings @barbell 2. Power Snatch / EMOM 6′ 1-2. – 2 reps @60% 3-4. – 2 reps @70% 5-6. – 2 reps @75% 3. Squat Clean&Jerk / EMOM 6′ 1-2. 2+1 @70%…
A. Warm-up: 125 Single-unders 10 Inchworm 25 Air squat 60/60s. Side plank x 3 rounds B: 8 min practice hswlk, rx free handstand hspu C: Split jerk climbing heavy 3 reps 8 min D: Metcon 4 rds 300 m row 15 barbell bench press 40-70/20-50 kg (open: doubke kb-db) basic: hand realase burpee 300…
1. 2 sets: – 10 deadbug pullovers @light KB – 10 deficit calves raises https://youtu.be/lPvnv4VJ4-Q – 10/10 seated band pulls https://youtu.be/tUU-0soQOrE 2. E30″ /20″ work- 10″ rest/ for 9′ First: 20″ seated pike up https://youtu.be/Y44yE6dabcg Second: 20″ arch up https://youtu.be/dMirQ7T3adU Third: 20″ wall facing hs hold 3. 4X 2 rounds / 1 min…
Week 2: day 12 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell alt rdl walking A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight) B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%) C: 21-15-9 Cal…
1. 2 sets – 10 barbell good mornings – 16 deadbugs – 10 cossack squats – 20″ hollow hold 2. Back Squat – 1x 5 reps @60% – 1x 5 reps @70% – 1x 3 reps @80% , then EMOM 3′ – 2 reps @85% 3. 3 rounds not for time – Slow, but continuous…
