1. 3 sets
• 6/6 single arm DB bench presses
• 8 scap pullups
• 4 inchworms
2. 5 sets
• 5 narrow grip bench presses @75-80%
3. EMOM 18’
1. max kipping pullups
2. 8 thrusters @40/30
3. Rest
4. 5 sets
• 12 alt gorilla rows
• 30/30” side plank
Wu:gymn+hip mobility A:3 rds light 3/3 turkish get up 3/3 one leg burpee+ one leg box jump 3/3 one arm kb snatch+ ohs 30 sec hspu hold+ shoulder taps B:10 min power snatch climbing 5×5 last set last week weight C: 2×8 snatch high pull D:Metcon For time 10 burpee pull up 30 ohs…
Mobility: Ankles+Hips+Spine Activation: 2 RDS – 6/6 Shoulder Taps Plank Pos …
A. Warm-up: Gymn. + 6x500m Row (women 350m) *work / rest 1:1 (I go, you go…if you are in couple) B. “Clean complex” EMOM 15’ Hang power clean + Hang squat clean + Tng squat clean + Jerk *increase weight every 3 min. C. “Unbroken” – Double KB in front rack 10 Alt. Lunges steps …
SMR + WU with Barbell: 3rds 1′ skierg 5 Low hang power clean @empty bar 5 squat clean 10 Air squats 30 Mountain climbers 10 wall slides B. Every 45 secs for 9 minutes 1 Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. Metcon 10 RFT 1 Bear complex Rx: 70-80/40-50, OPEN:…
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
Wu: Gymn + Thoracic mobility A: 3rds 6 tempo kb suitcase deadlift 3131 6/6 one arm kb dead clean 10 scapula pull up 10 frog bridge 6 russian baby maker B: Clean& jerk complex 10 min 1 power clean + 1 hang sq Clean + 1 Front squat + 1 jerk climbing @heavy …
