SMR + General warm-up + mobility
A.
3 sets:
6/6 Half kneeling press @ light KB
10 scapula pull-up
20″ HS hold
B. Lifting- Push jerk from rack
1. Find your daily heavy 1 rep in 6′
+
Emom 5′
3 reps @ 80-85% of your daily heavy
2. Alternating Press
3×12 (6/6) @ Double KB
C. WOD:
4 rounds for time:
300m row
5 Bar MU / 10 Pull-ups
10 Deadlift @ 60/80kg
15 Box jump-overs
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…
1. Warmup+ 3 sets • 30m farmers carry @db KB • 10 ring rows • 20 banded pull aparts 2. Strength/ Hang Power Clean/ 5 sets • 3 reps @70% 3. Accessory Work/ 4 sets • 4 clean pulls @medium weight ~55% • 6 box jumps 4. 5 rounds for time • 500m…
Warm Up: 5’ amrap: 8/8 Single-leg Glute Bridge 8/8 Walking Lunges 30 Jumping Jack 10 snow angel Shoulder press 5×8 climbing weight Metcon: 8 rds 300 m row 11 double dumbell burpee deadlift Acc: 3-4 rds 10 weight sit up 10 barbell biceps 10 bb triceps
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
1. Hip and shoulder mobility, then 2 rds.: • 16 toes touches in pushup pos. • 10 cossack squats • 16 shoulder touches in pushup pos. • 10 butterfly hip thrusts • 16 dead-bugs • 32 jumping jacks 2. 4 sets/ ~2’ rest • 12 weighted cossack squats • 24 weighted crunches /slow/ • 12…
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Banded Pull-Aparts – 10 Hollow Rocks – 10 Pike Push-ups – 5/5 Cossack Squats …
