WU:3-5’ gymnastic
AMRAP 6’ WU pace
10 Jumping squat
5 Empty BB High hang snatch pull
20 Banded good morning
A.
E2’ – 5sets
3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J
B.
8-10’ work up to a heavy single Power snatch
C.
AMRAP 10’
10 Power Snatch 35/25kg
30 DU
3 BMU (3 Burpee-pullup)
D.
40 Strict T2B
Warm up: 3 rft: * 60 SU * 15 banded good morning * 5 KB clean+ press (not single arm) 1)”Rower Hell” Tc’ 10 min 100/80 cal row Start and every min 5/3 leteral burpee 2)Bear complex practice + in 10-12’ up to heavy 3)Back squat 5×3, same weight 2-3’ rest 4)Tabata superman hold
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 12′ – 6 sets , climbing 8 tng power snatch C) EMOM 8′ 2 back squats , climbing D) EMOM 10′ – 5 sets Odd) 15 power snatch @35/25…
Warm Up: 6’ amrap 200 m easy run 20” squat hold 20” plank hold 20 Mountain climber A)In 8 min work up to daily heavy in Rx: 1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat Open: 5×1 complex, same weight B)For time: TC:10’ 3 Rounds of: 5 Clean Rx: 60/40 kg, Open: 40/25…
A)7’ amrap: – 12 scapula push up – 6 sitting snow angel by wall – 12 goblet squat@light – 3/3 cossack – 12 Dead bug B)Clean and Jerk (squat clean+split jerk) Rx: Daily 2 RM ( no tng but 2 RM) in 12’ Open: 6x 2 same weight, then rack jerk practice C)E2’ for 8’…
Wu: gymn+mobility + zumba + aerobic A:team of 2 400m/400m human carry B:team of 3 ……40min tc’ 2000m row 666m/666m/666m then 2 people max reps: abmat sit up 50 hrpu syncro 2000m row 666m/666m/666m then 2 people max reps: wall ball 12 rope climb 2000 row 666m/666m/666m then 2 people max reps: syncro am swing 50 syncro burpee 2000m…
A) Dynamic warm up in 5-6’ like running school, jumps, lunges,glutes act… B) OTM 8’ Rx: Odd: 6/6 heavy lunge steps (back racked) (alternating)~ 65/45 kg Even: 16 heavy Russian swing Open: Odd: 16 front rack lunge@2x KB Even:16 russian swing C) Power clean’s ladder :2 rounds Rx: Min 1- 3 Lateral Burpee+ 10 power…
