Gymn + wu
A) 5 sets (each side)
2 candlestick roll to pistols + 6-12 pistols
(Don’t touch the ground with the other leg)
B) EMOM 30′ – 6sets
1) 13/10 cal ski
2) 5/5 kb snatch
3) 13/10 cal row
4) 5/5 kb thrusters
5)30″ wall sit
A) Gymn + wu B) daily max (10′) 1 squat clean + 2 fsq C) 3 RFT: 5/5 kb snatches ( no deadsnathes ) @ heavier then u usually use 10 hspu 30 air squats Tc:6′ C) 12-9-6-3 Strict pull ups 2x pushups (For quality) D) 30-20-10 Reverse crunches Straight body ceiling reaching crunches
A) gymn + wu B) E30″ for 8′ 1) 6 OHS @30/20 2) 10 butterfly situp Rest 2′ C) E30″ for 8′ 1) 6 hang power snatch @30/20 2) 6 pistols (open:4 candlestick roll to pistol) Rest 2′ D) E30″ for 8′ 1) 8 stoh @30/20 2) 12 DL @30/20 E) 5 sets 10″ hollow…
Warm up: 3 sets: – 10 m bear crawl – 10 barbell push press – 5 barbell muscle snatch – 15 down up 1)Snatch : power or squat, what you want In 10′ min find your daily 1 RM, and do some back off sets in easier weights. Open: 4-5x 2 reps, same weight~ practice….
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. C2B/BMU/RMU practice 8 minute B. EMOM Death by Cluster 1 Cluster Start at 40kg male/25kg female Increase the weight w/ M:5kg, F: 2.5kg in every minute…. C. AMRAP 25’ 25 WB 20 Pullup 15 KB Thruster 10 Bar MU /C2B/Pullup…
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. WU: 400m slow run 3 rounds: – 8 Shaolin – 12 Pushup – 12 KBSDHP B. Warm up for Clean & Jerk C. Work in pairs: AMRAP 30 minutes – 201 m Running with medballs together – 8 Clean&Jerk RX: 60/40kg, Open: 45/30kg – 8 T2B (Open: K2E or Leg raises) – 20 Wall Ball Run…
