A) gymn + 3 rnft
– 5 muscle snatch + ohs
– 10 scorpions
– 10 dead bugs
B) EMOM 30′ – 5 sets
1) 1 power snatch
2) 12 facing burpees
3) 2 squat snatch
4) 12/10 cal ski
5) 3 OHs
6) 12/10 hspu
/@80% of 1RM snatch/
C) E90″ for 7’30” – 5 sets
10″ hollow rock
10″ hollow hold
10″ V- ups
10″ tuck-ups
50″ rest
Warm up after SMR: 3 rds: *250 m easy row *30” Superman hold * 30” Plank (Feet in fitball/BOSU, etc) *20 Alternating Box Step A) In team of 3 (or 4)~ 3 rds: Min 1- Dumbbell bench press, alternating x 14-16 reps Min 2- Split squat x 6/6 Min 3- Kettlebell one-arm row x 8/8…
Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:12 min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8min Find your 5 rm Touch and go clean and Jerk C:For…
Warm up: gymnastics A)TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B)10’ min gymnastics practice C)5 rft: – 5/4/3/2/1 Bear complex with increasing weighz – 12 bar facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D)3 rft: –…
Warm-up: EMOM 9’ Min1: 60s. Skierg Min2: 20 Alt. V-ups Min3: 10 GTOH w. Plate A. 90s. Work / 60s. Rest x 6 rounds RX: 6 Power snatch @ 60/35kg Max distance Handstand walk in the remaining time (7.5m segments) OPEN: 6 Power snatch @ 40/25kg Max reps wall climb in the remaining…
WU: gymn+ Shoulder and wirst mobility EMOM 9’ -50 du open 80 simple -10 hand climb+5 snow angel -12 cossack squat A: EMOM 10′ Rx: 1-2 legless rope climb Open: 1-2 rope climp Scaled: rope climb practice B: EMOM 24’ – 14 du kb front rack lunges – 15/12 cal row – 45 sec supermen hold…
Gymn + wu A) E90″ for 7’30” – 5sets 8 shoulder press @50-40/35-25, immediately into 16 UB push ups B)3*20 fsq , climbing (in 10′) C) E30″ for 16′ – 8sets 1) 8 pull ups 2) 6 target burpees 3) 8 T2B 4) 6 box overs D) 60 bb side band
