A. Warm-up: Gymn. + 3 sets of:
25 Plate hops
10/10 Single-Leg RDL @ easy KB
15 Air squats
10 PVC pass throught
B.Metcon
Amrap 12’
8 Power snatch @ 40/25kg
24 Push-ups
C. Front squat @ go until 80% of 1RM with Triples!
D. Every 90s. x 5 sets
Front squat x 10 reps @ 50-55% of C
E. Accessory:
TGU x 3/3 reps Unbroken!
x 3 sets
*use moderate weight
A. Warm-up: Gymn. + 3 sets of: 10m Bear crawl 10m Monster walk 60s. Plank 20 Air squat B. BSQ Every 2’ x 5 sets Back squat x 5 reps @ 80% of 1RM C. METCON Every 3’ x 5 sets RX: 21 Toes to bar 15 Push-ups 9 Hang power clean @ 50/30kg Open/Basic:…
Wu: Gymn + shoulder mobility A: Amrap 6’ 8 barbell press 8 hrpu 8 down up 8 air squat high knee jump B: 8 min Power jerk practice C:5 set 4 push press + 2 push jerk rest 90’ D: Metcon 3 rds 10 power clean & jerk open: 25/40 , rx: 60/40 kg basic…
A. Warm-up: Gymn + 3 sets of: 60s. Cardio machine 15 Ring Row 10/10 KB Strict press 30s Hollow hold B. Metcon 5 Rounds for time: 3 Wall climb 6 Burpee 9 Double KB Hang power clean @ 2×20/12kg 12 Toes To bar Tc: 15’ C. Barbell Strict press (from ground) 4×10 reps…
WU: GYMN + BB WU 3rds 10 wall sit shoulder 10 snow angel 10 alt scorpins 10 russian babymakers A. Strength 5 RDS / 2′ Rest 6 Shoulder Press + Max Rep Push Presses B. Metcon 4 RFT 400m Run 20 Push Presses 10 Deck Squats RX: 40/30kg Open: 30/25kg Beginner: BB C:Acc…
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
Wu: gymn+ wrist mobility A: 3 rds 12 cat camel 12 alt scorpio 12 alt ohs reverse lunges (close grip) 12 band pull B: Snatch (climbing) 10 tc’ snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs C: Metcon For time 2 rope climb (rx legless) 30 hang snatch 40/25 ( open 30/15, basic double…
