A. Warm-up:
10 Reverse snow angel
10 Hand release push-ups
10 Hollow rock
10 Jumping squats
x 3 sets
B. Push jerk + Split jerk
5 min. Practice
8 min. Go to heavy complex
C. Wod
Amrap 7’
3-6-9-12-15…etc. Ground to overhead 60/40kg
1 Rope climb btw. sets (RX: Legless)
D. 5 sets
3/3 TGU @ 24/16kg
15 Kipping HSPU / pike push up / push up
1. 2 sets – 5 tempo snatch high pulls – 5 muscle snatch – 5 snatch balance 2. Heavy Isabel For Time – 30 snatches @45/60 3. EMOM 5′ – 2 Back squats @85% 4. Rowing / E3′ for 15′ – 500m 5. Core / 2 sets / 2 min rest – 15 V-ups –…
A: activation – 2 sets 5/5 shinbox thoracic rotation 5/5 shinbox good morning 5 glute bridge V-walkout 50 su B: practice – 8 mins 6-weeks-goal session C: 3 sets 300/250 m row 16 hamstring march @mod 12 dual kb floor press @mod D: EMOM 10′ odd: 5 snatch grip RDL @70% even: 3-5 double box weighted…
Wu: 2 rds 10 bird dog 6 hindu push up 10 wall squat 6 reverse burpee 30 sec pwc circle A: Emom 12 – 6-10 sc2b – 10-15 deficit s. hspu/ hspu/box hspu/pike push up – 20-40 hamstring curls w.band B: Snatch + Ohs climbing 8 min C:Juice 4 rds 3 snatch 40-70/25-50…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90″ – 5 sets 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…
WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light A. 3 rounds: 45″ MU (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest B. EMOM 10′ Rx:…
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 –…
