A. Warm-up:
10 Inchworm
10 Slow reverse snow angel
10/10 Single-Leg Hip thrust on floor
10 Air squats + 20s. Squat pos. hold 90 degree
x 3 rounds
B: Plate strength
3-4 rds
25 front raises
25 biceps curls
25 triceps
25 good morning
(plate 10-20 kg)
C: Metcon
3 rds
300 m run / 400 m row
20 wb 6/9 kg
3 rds
300 m run
10/10 kettlebell c&j 20-32/8-16 kg
3 rds
300 m run
20 t2b
D: Streching
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Half kneeling KB Strict press x 6/6 reps @ heavy! x 3 sets Rest 60-75s. btw. sets C. Hang power clean warm-up + technic Then.. For time: RX: 50…
A. Warm-up: 60s. Shuttle Run 10 Alt. Toe touch in push-up pos. 15 PVC OHS 1/1 TGU @ easy KB x 3 sets B. “Snatch Complex” 1 Power snatch + 2 hang squat snatch + 3 OHS *climbing weight / open practice C. Amrap 14’ RX: 9 OHS @ 45/30kg 7 Strict HSPU 5 Burpee…
A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy! 20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets B. Metcon 3 Rounds for time: 10 Clean & Jerk 40- 60/25-40kg 10 Burpee Box jump Rest 3:00 3 Rounds for time: 10 One arm snatch @ heavy…
SMR + General warm-up + Mobility A. 3 sets: 6/6 Pess in split squat position (knee is in the air, slightly above ground) @ light KB 6/6 upright row w/ same KB ( high elbow) 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) B: Deadlift 8×3 climbing C: Metcon 50 deadlift 50-60/35-46 kg…
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 2 wall climb 10 thruster…
Wu: Gymn+shoulder and hip mob A:10 min open: kipping / butterfly pull up practice rx:7set 1ttb+1c2b+1bar mu B:Metcon 5x4min 400 m run / 500 m row 12 kb tatters 24/16kg 12 pull up C:Acc 3 set 6/6 one leg romanian deadlift 12 barbell side 12 barbell good morning D: streching
