WU: 3-5’ gymnastic
3 slow rounds:
– 15m monster walk
– 15 Banded good morning
– 5/5 spiderman and reach
A.
E2’30” – 4 sets
5 Squat clean @70%
Immediately complete 12 T2B
B.
E90” – 4 sets
12 KB floor press
8 Strict pull up
C.
10-9-8-7-6-5-4-3-2-1
Deadlift – same weight as „A”.
Lateral burpee
D.
Accumulate 2 minutes Nose to wall HS hold
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′…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Empty bar thruster – 100 Single Under – 15 Sit up A. Work up to a heavy set in 10’ Rx: 1 Squat Clean + 1 Hang Power Clean + 3 Front Squats Open: Practice same complex B. 3 rounds : (max load) – 5 UB shoulder press with…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds for quality: – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B. E90″ – 3 sets (speed focus) 3…
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12 cal row – 10-15 hrpu + 15-20 air sq – 30…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds: Rx: 15 reps Dimmel deadlift @~50% 1RM DL Open: 12-15 reps Dimmel deadlift – light weight Rest 90” btw sets (The Dimmel Deadlift is essentially the top 2/3 of a regular…
Warm up: SMR+ gymnastics A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up… B)For time: – 400 m run – 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg) – 400 m run – 20 Back squat @ 90/60 kg (Open: 69/ 35 kg) – 400 m run – 20 Power Clean@…
