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 time:
– 25 Burpee
– 25 SDHP 40/25kg
– 25 C2B pullup
TC:15’
C.
2 sets:
50 Shoulder taps in hand plank
25 Hollow rock
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 +Hip and Shoulder mobility A: 3 light rds 12 shoulder taps (hspu position) 10 tempo air sq 5211 8 bb sq clean 12 „S” B: In 10 min RX: Find your heavy complex, Open: focus on technics 1 power clean +1 hang sq clean +1 power jerk C: Every 3 min x 5 (15…
A) gymn + 20 m of Bear crawl, tiger walk, inchworm, dwarf walk B) Emom ‘as long as you can’ 5 WB 1 deadlift (inc weight, start: 60/40 , add 5/2,5kg at every round) C) amrap 7′ – 5*10m shuttle run – 7 jumping squats – 9 push ups – 11 sit-ups D) 5*12 alt…
WU: 5′ gymnastic, then… 3 slow rounds: 8 Snow angel 4/4 Cossack squat 8 Lying shoulder dislocation with pipe 8 OHS with pipe A. E90” – 5sets Rx: 3 Power snatch @70% Open: 3 Power Snatch – practice B. E2′ – 5 sets Rx:5 Back squat @75% 1RM Open: 6-8 Back squat – medium weight C. AMRAP 8′…
A. Warm-up: 200m Run 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – left arm 10 1-arm Deadlift + 10 1-arm Russian swing @ easy KB – right arm 20 Air squat 10 Hollow rock x 3 rounds B. Single-arm Deadlift 1RM / arm RX: Use barbell Open: Use Kettlebell or…
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…
