Warm up: 5′ AMRAP:
* 20″ push up hold
* 10 shoulder taps in HS hold ( Open: in push up pos.)
* 12 alternating pistol squat
* 8 wall squat
A)Strict press 3×2 (not tng), same weight with 90″ rest btw sets
B)Back squat E2 for 10′
3 reps@ ~ 85-90% of 1 RM
C)In team of 2, for time, TC: 15′
* 2,000-meter row
* 100 GTOH@ 15/20 kg barbell
* 60 pull-ups
WU: 3 rounds – 10/10 Light KB Push press – 15 Sit up – 10 Goblet Cossack squat A. Rx: In 10 min find your 1RM Squat clean Open: In 10 min practice squat clean with increasing weight B. For time: Rx / Open 60 KB Squat clean & Jerk 24/16kg (change hand…
A. Warm-up: EMOM 8’ Odd: 12-15 Burpee Even: 12-15 GTOH with Plate! B. Kipping or Butterfly pull-up practice in 5-8 minutes, then.. 5×5 Strict pull-ups You can choose workout: (C.a.) 7 Rounds for time: 3 Muscle-ups (Ring or Bar) 6 Clean & Jerk @ 60/40kg Tc: 14 min. (C.b.) Amrap 14’ 25 Burpee 3 Rope…
A)TGU 3×2/2 B)Rx: Strict pullup with 2” hold at top 5x 4-6 reps Open: Ring row with 2” hold at top 5×6-8 1’ rest C)For time: TC:12’ Rx – 30 Pullup – 15 Box Jump Overs – 20 CtB – 15 Box Jump Overs – 5 Bar MU – 15 Box Jump overs – 5…
WU: 4 rounds: – 8 Back roll to Shaolin – 12 Banded Good morning – 6-8 Snatch grip press from behind neck in bottom position (empty barbell) A. Weightlifting In a 18 min cap: Rx: Squat Snatch – In 8 min find your 1RM Open: Power Snatch – In 8 min find your 1RM Rest 2 min Rx: Squat…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
A) amrap 6′ – 6 scorpion – 6 sn grip sh press btn & ohs – 6 cossack squat B) E2′ for 12′ – 6 sets , climbing 10 hang squat snatch C) 100 ring row (legs on box) *Every break, 10 cal row TC: 12′ D) EMOM 15′ – 3 sets 1) 15/12 cal…
