Mobility: Ankles+Hips
Activation: 2 RDS
– 10 m tiger walk and back
– 10 russian baby maker
– 10/10 half kneeling kb shoulder press
– 60″ Simple Unders
A: EMOM 15’
– 6-10 chine up
– 20 deficit push up
– 15 heavy kb swing
B. Metcon
For Time:
– 100 DU /200 SIMPLE
– 30 power snatch 30/20
– 100 DU
– 30 hang clean and jerk 30/20
– 100 DU
C. Acc
3 RFQ
-10 Strict toes to bar
-30″ Right Side Star Plank
-30″ Left Side Star Plank
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. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats Snatch Balance Practice / 5×3 increasing weight E2′ for 14′ • 5 Hang Squat Snatches @50/35 35/20 • 40 -60 DU’s / 80 Single unders Acc Not for time ▪︎ 50 saw…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 dead bug 8 down up 6 alt lunges 4 shoulder taps in hs pos 2 wall climb B: Strenght Metcon every 7 min x 5= 35 min 400 m run/ 500 m row 10 bench press 50-90/15-50 kg / floor press kb/db 8 sand bag/ slam…
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Power Metcon 12-9-6-3 Strict pull up (open ring row) Deficit push up Sttb (v-ups) Ring dip (box…
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
