A. Gymn. + 3 Rds.:
• 40″/40″ side plank
• 10 hamstring curls @trx/ring/fitball
• 15 banded pull- aparts
B. Weightlifting
5x Snatch Complex
• 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch
Tempo Back Squat
• 4×7 @60% 3-1-x-x
C. EMOM 16′
• 1. 15/12 cals row
• 2. 15 DB power cleans @double DB
• 3. 15 box jumps over
• 4. rest
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C.Metcon /1. AMRAP 6′ • 8 OHS @16/24 KB beginner: front sq • 8…
Wu: Gymn+ mobility 3 rds 8/8 one leg rdl 15 hip thrust w, band A: 3rds 10/10 one arm clean+press windmill B:3×5 Turkis Get Up C: Metcon 2024 m Row or ski bikeerg x2= 4048 m every 3 min 24 wall ball
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of Strict HSPU rx: parallette op: kipping Then 5x 4-5 80% (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power…
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” 12/12…
Wu: gymn+ hamstring mobility A: 2 rds 20 snow angel 10 wall sq 20 „S” 10 bb good morning 20 dead bug B: E2mom: 10 barbell bench row choose weight 20 band kb swing choose weight C:Rowing 3 rds 35/30 cal row 25/20 cal row 15/10 cal row 60 sec rest btw row D: Acc …
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 …
