A. Warm-up: Gymn + 3 sets
30/30s. KB bottom up carry @ easy
6/6 Box steps @ 60/50cm
12/15 TRX row
30-45s. Handstand hold
B. “Bear complex” go to heavy in 10-12 min.
*BEAR COMPLEX:
Clean (anyhow) + Front squat + Jerk (anyhow) + Back squat + Jerk (anyhow)
C. EMOM 12’ – 4 rounds
Min1 – 1 Legless rope climb + 1 Regular
Min2 – 5 Double KB snatch + 5 Double KB push press
Min3 – 12 Alt. Pistol squats
D. “Accessory”
15 Reverse snow angel with 2×1.25kg plate
30-45s. Wall Sit
x 3 sets
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) 3 Attemps: max reps of Strict HSPU C) 4*1 Power Snatches @90-95% of max If you feel it easy, go for a PR.. D) For time: 400m Run 40 burpees E) 3 sets: –…
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. “BIG CLEAN COMPLEX” @ warm-up + only 2-3 attempt in 10-12 minutes. *High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean +…
A. Gymn. + Activation 3 rounds 20/20 m side monster walk 15 ring rows 10/10 1-leg hip thrusts B. Weightlifting 7x 1 complex: 1 P.Snatch+ 1 Hang P.Snatch @85-90% of 1RM P.Snatch 5×5 Tempo Back Squats, 3″ down @80-85% C. WOD: 19.3 TC:15′ @ 1 heavy dumbell (22,5/15) 61m DB OHLunges 50 DB…
Warm up 3 rounds * 15″/15″ single arm push up hold * 6-8 push up * 12 hip thrust * 6 push press/empty BB Lifting, strength a)Weighted strict pull up 4×3 b)Push press 4×2, same w. 90″ rest btw sets WOD 5 rounds for time * 10 kipping HSPU * 1′ row * 2 ropeclimb…
Warm up 3 rds * 1’ easy row * 5/5 cossack squat * 20” HS hold Lifting, strength a)KB complex: 6’ max reps/rounds * 5 clean(anyhow) * 5 FSQ * 5 STOH WOD 10’ AMRAP * 20 pull up (20 TRX row) * 20 pistol squat (20 goblet sq) * 20 HSPU (20 push up)…
1)SMR, gymnastics, animals 2)4 rounds – 1000 m row – 4′ AMRAP: 35 DU/ 70 SU, 40 mountain climber, 30″ plank 1′ 30″rest btw rounds 3)3 sets – 8/8 one arm row /KB – 30″ superman hold + 15″ hollow
