Warm up:running+ exercises + animal movements in 10’
A)E90”x 5 sets
Alternating back rack lunges
Total 12 (6/6) reps
B)Tabata (22’)
– tabata push jerk *
Rest 2’
– tabata deadlift **
Rest 2’
– tabata push up
Rest 2’
– tabata hang power snatch*
* Rx: 40/25 kg, Open: 30/20 kg
** Rx: 60/40 kg, Open: 50/30 kg
C)In pairs:
3 sets:
– Barbell Overhead hold x 25” (you choose the weight)
– AMRAP wall climb until holding the barbell
A. Warm-up: EMOM 8’ Odd: 40s. Row @ moderate tempo Even: 12 Down-ups B. Rope climb technic in 5 minutes Then… 4 Rounds for time: 5/5 Single-arm KB Thruster @ heavy 2 Rope climb Tc: 8 min. C. In 10 minutes: Split jerk 1RM – from rack Open: Split jerk practice D….
Warm-up: 3 rounds of: – 10 Inchworm – 20 Goblet squat w. easy KB – 60s. Plank A. In 10 minutes: RX: Pause front squat heavy triple (2s. pause in the bottom pos.) OPEN: Pause front squat 6×3 reps , moderate weight B. For time: 400m Run Then, 24-20-16 reps of: Alt. KB snatch @ 16/24kg…
Wu: gymn+ Mobility A: 4 light rds 50 du/ 75 simple 10 thruster 50m double plate carry pinch grip choose weight B: 15 min Handstand walk practice and progression C: Every 90 sec x 10 5sumo dl high pull 30/20-25 kg 7 push press 9 power snatch max distence inga run 10m btw sets 30…
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 8 hang squat clean C) EMOM 12′ – 4 sets 1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)…
A: SMR and mobility B: OTM 9′ – 15 Push ups Rx: diamond push up Open: close push up – Pull ups Rx: 10 chine pull up Open: 6-8 chine ring row or band pull up – 15 ring dip Open: box dip C: 3000m Row, or Skierg or Assault Air Bike Rx: 300 DU Open:…
A) gymn + wu B) daily max (10′) 1 power clean + 1 push press + 1 hang power clean + 1 push press C) 4*3 clean pull @ 120-130% of B D) amrap 18′ 9 thrusters @30/20 18 lat. burpees 27 pull-ups 36 fr rack rev lunges @30/20 45 DU’s E) romwod : dragon,…
