Mobility: Shoulders+Hips+Ankles
Activation: 2 RDS
– 10 Banded Pull-Aparts
– 10 Hollow Rocks
– 10 Pike Push-ups
– 5/5 Cossack Squats
A. HSW Practice 10′
B.Strength Every 1’30” for 12′:
– 6 Shoulder Presses from Rack @60% + 40 Double Unders
C. For Time:
9 Clusters @50/35
24 Burpees
18 Clusters @50/35
2 min rest
5 cluster
20 burpees
10 cluster
D: Acc
3-4 rds
16 hammer biceps curl w. db
8/8 windmill (heavy)
E: Streching
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: Banded deadlift 8×4 climbing weight C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
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 …
A.3 rounds: 8 cat-camel 6/6 crab reach 8/8 cossack squat 20″ jog in place B.Emom 10′ Odd: 5 Back squats 60 % Even: 10 alt box step @bb behind neck, choose weight C.Metcon For 15 minutes: 10 alt. devil press 17,5-22,5/7,5-15 kg 10/10 Suitcase Deadlift 60″ plank 20 wall ball 20 alt overhead lunges D.Accessory…
A. Warm-up: 50 Jumping jack 10 Russian swing @ medium weight 20 Air squat 30s. Dead hang on bar x 3 sets B. Squat clean – warm up to 70-80% of 1RM Then, EMOM 8’ 1 Squat clean @ 70% of 1RM 30 Double-unders C. METCON For time: 21-15-9-15-21 reps of: KB dead snatch @ 24/16kg …
Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: Metcon 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E: Acc 50 abwheel 50 hip extension
Mobility: General Activation: 4′ (4RDS-No Rest) – 15″ Jumping…
