A. Warm-up:
Gymn + Warm-up games in 10-15 mins.
*Trainer choice
B. Split Jerk practice
8 sets
3-5 reps
Rest 60-90s.
C. “Diane”
21-15-9 reps for time:
Deadlift @ 102/70kg
HSPU / pike push up/ hrpu
*Open: 80/50kg
D. “Accessory”
Single-Leg banded good morning x 10/10 reps
Alt. V-ups x 20 reps
x 3 sets
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. Metcon RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt….
Mobility: Ankles+Hips Activation: 3 RDS …
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
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ climbing heavy D. Deadlift 6×2 reps @ 75% of…
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 x 2 reps @ 100% of B…
Wu: Gymn+ shoulder and elbow mobility A: 3 light rds – 10 hand climb+ snow angel – 10 get up jhonnie – 10 plank to push up – 5 burpee+ air sq B: 5×3/3 Turkish Get Up climbing to heavy C: 8 min HSPU, Pull Up, MU practice D: E2MOM x6 – 5-8 kb snatch…
