Warm up: 3 sets:
* 30” HS hold
* 14 Bird Dog
* 20 Shoulder taps in plank
* 10 light Kb am swing
* 10 cossack squat
A)Work up to heavy in 10 min:
– 1 Hang Power clean
– 1 tng Power Clean
– 1 Front squat
– 1 Push Jerk
– 1 Rack jerk
B) 3x 5’ AMRAP with 2’ rest
First: 20 Am swing, 10 pullup
Second: 10 Power snatch@ 25/40 kg (open: 20/30 kg), 10 FR Lunge steps, 10 Sit up
Third: Max reps burpee to target
Warm up: gymnastic+ 5’ easy running outside+specific warm up for lifting (total ~15’) A)In EMOM style find daily 1 RM Hang Squat Clean Every min start with 3 burpee…. Start with 50% of 1 RM, do 6-8 sets (Open:EMOM 8’ : 3 burpee+ 2 hang squat clean@same weight) B)Aerob capacity: For time: -1500 m running…
A: OTM 20′ – Row, Rx: 15cal Open: 8-10 cal – 5/5 reverse lunges with BB behind neck Rx: 40-60 kg Open: 30kg – 1-2 rope climb Rx: leg-less – 15 abs roll B: 8 min Pistol squat Rx: find your heavy 3 reps / leg Open: pistol practice and progression C: 6-6-6 min Run Skierg Row D: 3 rds 12 barbell…
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…
Warm up: 3 sets: – 15 dow up – 6/6 KB clean@ light – 30″ plank A) Bench press 4×3, same weight 90″-2′ rest B) Death by lateral burpee: EMOM as long as possible: every min start with 1 power clean @ 35/50 kg, burpee increase with 2 reps in every rounds C)21-15-9 reps of:…
A) amrap 6′ – 6 medball atomic su – 6 rev lunge – 6 medball russian twist – 6 medball halo B) ‘Badger’ 3 RFT 30 squat cleans 30 pullups 800m Run @42,5/30 C) 3 sets of: 8 strict T2B 30″/30″ side plank
A. Warm-up: 5’ Gym. + 60s. Shuttle Run (15m) 30s. Rest x 3 sets with increasing volumen! B. EMOM 10’ 5 Strict HSPU + 5 Strict C2B pull-ups Open: 7 Push-ups + 7 Double KB sumo DL high pull C. For time: 45 Clean & Jerk @ 30/45kg 45 T2B (open: K2E) 45…
