A. Gymn. + 4 Rds.:
• 20″/20″ copenhagen side plank
• 20/20 m front rack carry @16/20
• 40″ superman hold
B. Weightlifting
☆ 5×1 Complex / 2′ rest btw sets / @80%
• 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk
C. Metcon
For Time – 5 Rds.:
• 9 HSPU’s / Pike push- ups
• 15 T2B’s / Knee raises
• 21 OH lunges @empty bar
D. Acc
4 rds
16 bb sit down good morning
16 barbell side
Streching
Wu: gymn+shoulder mobility A: 3 rds 5 get up jhonnie 5 inchworm 5 wall climb then 3 rds 30 m hswlk/ bear wlk 5-7 bar/ring mu/ burpee chest pull up 10 slam ball over shoulder B: 4 rds 10/10 dumbell rows climbing heavy 20 russian swing @heavy C:Metcon 3 rds 4 rope climb…
Wu: Gymn+ shoulder and elbow mobility A: 3 light rds – 10 hand climb+ snow angel – 10 get up jhonnie – 10 plank to push up – 5 burpee+ air sq B: 5×3/3 Turkish Get Up climbing to heavy C: 8 min HSPU, Pull Up, MU practice D: E2MOM x6 – 5-8 kb snatch…
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…
1. Warmup+ 3 sets • 30m farmers carry @db KB • 10 ring rows • 20 banded pull aparts 2. Strength/ Hang Power Clean/ 5 sets • 3 reps @70% 3. Accessory Work/ 4 sets • 4 clean pulls @medium weight ~55% • 6 box jumps 4. 5 rounds for time • 500m…
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Row 2 Wall climb 24m (2x12m) Double KB front rack carry 10 Hollow rock B. Tall kneeling Double KB push press x 5-8 reps @ moderate/heavy x 3 sets C. Dead stop HSPU RX: Strict @ 3-5 reps Open: Kipping @ 5-7…
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. Acc EMOM 10′…
