A. Gymn.+ Activation 2 rds:
15-15 m side monster walk
1′ plank
10/10 1-leg hip thrusts
B. Weightlifting
6×1
1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch
/increasing weight/
3×3
Snatch deadlift @75% of 1RM snatch
C: Tempo Back Squat
3×5 /increasing weight, 3-1-×-×/
D. Metcon
4 RDS For time:
• 20 push- ups
• 20 burpees
• 250m row
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Front squat x 4-5 reps @ 60-70% of 1RM C. Weighted Strict…
A:gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B: Hero Wod ”Hansen” 5 rds 30 kettlebell swing 24-32/16-24 kg 30 burpee 30 sit up STRECHING
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ handstand walk practice Open: handstand hold and freehanstand practice B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) 12…
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 alt devil press 17,5-22,5/5-15 kg D. KB windmill 3x 10/10 reps @…
1. 3 sets • 10 russian swings • 10 KB strict presses • 10 scapula pushups 2. Strength/5 sets/ 1’30” • 5 push presses 1. 60%…. 5. 80% 3. Intervals 5x In a 2:00 window complete • 250/200m row • 15 Am. Swings • max burpees over the rower Rest 1’ 4….
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 10/10 one leg rdl with kb Min3 – 40s alt box step Min4 – 15/15 kb halo B: Metcon Buy in: 1000 m run/row 50-40-30-20-10 – Gtoh w plate 20/10 – Abmat sit up – Am swing 16-24/8-16 –…
