A. Warm-up:
5 Inchworm
10/10 Suitcase DL @ 12/16kg
5/5 Single-arm KB Thruster 12/16kg
60s. Plank
x 3 sets
B. Every 6’ x 5 rounds (30 min.)
25 Wall ball @ 6/9kg
20 T2B
15 Power snatch @ 42,5/30kg
C. Core
20 Banded good morning
No rest!
60s. Superman hold
Rest 1’
x 3 rounds
D. Stretching
Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger crawl forth and back x7/7 m B)AMRAP 20’ in team of 2: * 1000 m row( one work, one rest) * 300 m run (together) * 50…
WU:Gymn + Mob 3 rounds: – 10 Cossack squat – 10 Russian swing – 10 Sit ups A. Power clean + Hang power clean + Push jerk: 5 x 1+1+1 RX: climbing for a heavy set Open: practice the complex – across rest 60-90 sec B. Push press Rx: 3 x 5 ism. @70% 1RM…
WU: 3-5’ gymnastic 3 slow round: – 10 KeljFelJani – 25 DU – 15 Light WB A. E2’ – 4 sets Front squat x 8 reps – @60% 1RM (from the floor) and then…. E90” – 4 sets 2 Push jerk – same weight (from the floor) B. 2 rounds for…
WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A. 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B. AMRAP 30’…
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” –…
Gymn + wu A) work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B) 4 sets 1 snatch high pull + 2 low hang snatch high pull @110-120% of max A C) 5 rounds of 21 hang power cleans 15 ohs 9 facing burpees…
