A. Warm-up:
5’ Gym.
+
60s. Shuttle Run (15m)
30s. Rest
x 3 sets with increasing volumen!
B. EMOM 10’
5 Strict HSPU + 5 Strict C2B pull-ups
Open: 7 Push-ups + 7 Double KB sumo DL high pull
C. Metcon
45 Clean & Jerk @ 30/45kg
45 T2B (open: K2E)
45 Thruster @ 30/45kg
45 Lateral burpee
D. Acc
60s. Weighted wall sit with 20/10kg plate
60s. Amrap Plank to push-ups
Rest 60s.
x 3 rounds
Warm up: 3 sets: 30” HS hold 14 Bird Dog 20 Shoulder taps in plank 10 light Kb am swing 10 cossack squat Then: 8 min practice Hswlk B:8 min Find your 3 rm hang sq clean( open: easy-medium power clean technik) C: Metcon 3-4 Rounds for Time 400 meter Run / 500 m row…
A: activation – 2 sets 1′ cardio 10 middle split knee bends 10 sumo squat 10 bw good morning B: 2 sets 15/15 side plank hip thrust 10/10 side lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ C: Clean complex – 5 sets 1 slow pull power clean + 1 power clean + 2 hang sq clean below knee…
A: activation – 2 sets 5 walkout + push up 5/5 shinbox thoracic rotation 10 shinbox good morning 10/10 kb bottom up press 10/8 cal cardio B: practice – 8 mins make your 6-weeks-goal perfect C: strength – 14 mins E2′ x3 8 snatch grip RDL @60% 6-8 dips on 2 boxes https://www.youtube.com/watch?v=vuk_F5aeeS4/ 2′ rest E2′…
Warm-up: 10m Tiger walk – forward 10m Tiger walk – backward 10/10 Upright row @ easy DB or KB 10/10 Windmill @ easy DB or KB 15 Jumping squats x 3 rounds A. Squat snatch – heavy single open: power snatch Then, 3 Rounds of: 3 Squat snatch @ 70% of A 2 Squat snatch…
A: activation – 2 sets 12 low switch cossack squat 8 plank to dolphin pose 6 muscle clean @empty bb 1′ cardio B: clean complex – 5 sets 1 slow pull power clean + 1 power clean + 2 hang squat clean first set @mod last set @80% 60-90″ rest C: 3 sets 6/6 back…
A. Warm-up: Gymn. + 2 sets of: 400m Run 20 Lateral box steps @ 60/50cm 10 Down-ups B. 5 Rounds for time: 200m Run / 250 m row 15 Box jump-overs @ 60cm TC: 15’ Rest 5:00 C. 5 Rounds for time: 400m Row / 500 m row 15 Wall ball @…
