WU: 5′ gymnastic, then….
3 slow rounds:
– 10 Empty bar thruster
– 100 Single Under
– 15 Sit up
A. Work up to a heavy set in 10’
Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats
Open: Practice same complex
B. 3 rounds : (max load)
– 5 UB shoulder press with BB
– 10 step front rack lunges (same weight)
– 20 burpees over the bar
1′ rest
C. AMRAP 15’
– 15 pull-ups
– 10 box jumps
– 15 air squats
– 10 box jumps
– 15 T2B (Open: K2E or Leg raises)
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. Warm-up: 125 Single-unders 10 Inchworm 25 Air squat 60/60s. Side plank x 3 rounds B. Tempo Strict push-ups x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C1. Amrap 20’ 2 Ring MU 4 Strict HSPU 8 Am. Swing @ 24/32kg C2. 15 Rounds for time: (TC:…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
A)gymn + amrap 5′ – 10 scorpions – 10 slow bb ohs – 10 oh sit up B) E2′ for 12′ – 6 sets , climbing 6 hang squat snatch C) 5 ub sets : – 5 BMU – 5 C2B – 5 pullups – 5 T2B (Open: 5 pullups (bnd or anyhow) + 10…
A) gymn + amrap 5′ 10/10 cross body DL 10 alt. v ups 10 jumping squats B) Emom 8′ 5-7 strict pull-up + 5-7 dip C) E90″ for 12′ – 8 sets , climbing 2 back squat + 1 btn thruster + 2 push jerk D) Amrap 14′ 7 T2B 14 steps OHWL @24/16 KB 9 K2E…
WU: 3 rounds: – 5/5 One arm KB Thruster – light, medium – 15 Band Pull Apart – light – 15 Situp A. Front Squat Rx: Every 2 min – 3 x 8 @70%+ Open: Every 2 min – 3 x 6-8 – moderate weight, perfect front rack position, vertical torso as possible B. Push Press Rx: Every 90″…
