Wu: gymn+ shoulder and elbow mobility
A: 3 light rds
20 plank to push up
20 dead bug
20 bird dog
10 russian babymaker
B: Back Lunges
Alt. Deficit back lunges 5×10
C: Metcon
5x4min
160 m inga run
8 push up
12 dumbells thruster
8 push up
160m inga run
D: Acc
3-4 set
10 sttb
max band biceps
max band triceps
A: activation 1′ cardio 6 walkout 10 tall kneeling shoulder cars 12 alt toe touch 30″ plank B: Power Clean & Jerk – 12 mins 1RM – build up to your heaviest C&J ever C: 4 sets 3 strict press + 3 push press + 3 push jerk increase the weight set by set from…
A: activation – 2 sets 6/6 kb SL RDL @mod 6/6 cossack squat 6 kang squat B: 4 sets 200 m row 40 m cross body carry 20/20″ side plank C: Deadlift – 4 sets 1. 8 reps @60% 2. 8 reps @70% 3. 8 reps @80% 4. max reps @75% of your 3rd set…
WU: Gymnastics + Shoulder mobility w. PVC pipe Then, 3 Rounds of: 5/5 1-arm KB sots press @ easy KB 15 Reverse Snow angel 10/10 Side plank w. rotation A.Strenght 3x 8 Push Press 3x 5 Push Jerk B: Wod 21-15-9 Cal row Double Kb thruster medium 2 min rest 9-15-21 Pull up Burpee 2 min…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry moderate weight B. Power snatch heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull 3 x 2 100% of B D. Wod…
1. 2x * 1 min Jogging * 5/5 World Greatest Stretch * 2/2 Scorpions * 5/5 Cossack Squats 2. Skill – in 8-10 minutes * choose your weakness 3. AMRAP 24′ * 300m Row * 7 Burpee Box Overs @100/120cm * 20/20m D-ball or Sandbag Carry on Shoulder * 14 Reverse Lunges @sandbag or d-ball / bear…
A. Warm-up: Gym. + Amrap 6’ 25 Double-unders / 50 Simple 10 empty BB muscle snatch 20 Alt. Lunges 15/15s. Single-arm Push-up hold B. Practice in 5-8 min. Strict Ring MU or Double-unders C.5×6 Shoulder press climbing heavy D. In 10 minutes: RX: 5 Rounds: 35 Double-unders 15 Power snatch 35/20kg BB In the remaining…
