WU + Hip Mobility + 3 sets:
1′ Jogging
10 Cossack squats
4 (single) pull-ups
A. Back Squat E2′ for 10′
5×3-4 @87,5
C.
Rx: 4x 10-16 Push- ups , legs on box
Open: 4x 8-14 Simple push-ups (kneeling or @ band)
D. AMRAP 15′
5-5-5-10-10-10-15-…
C2B / Simple Pull-up / Jumping Pull-up
Medball Sit-up
Wallball
A. Gymn. + 3 rounds: 1”/1” side plank 20/20 m single arm bottoms up kettlebell carry @ 8/12KB 15 good mornings @barbell B. Weightlifting 7×1 complex @85-90% of P.Clean max /no tng/ Rest 1’30”-2′ 1 P.Clean+ 1 Hang P.Clean+ Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats 3. 50…
A. Gym. + Scapula activation + Hip mobility + 5′ moderate tempo row/bike B. 3 sets: 5/8 false grip strict ring pull- ups 16 alt. pendlay rows @2x 16/24 C. Core strength 3-4 sets (1’ rest btw sets) 20 Double leg lifts on parallettes 20 V- ups 20 Crunches D. AMRAP 12‘ 8 Alt….
A. Gym. + Scapula activation B. 3 sets: 5 strict pullups 10 chest supported row @ medium DB C. Core strenght 3-4 sets (1’ rest btw sets) 10” L- hang hold 10 GHDSU’s / 10 weighted abmat situps 30” plank (hands on fitball) D. For time: 10-9-8-7-6-5-4-3-2-1 SDHP RX: @50/35 OPEN: 42,5/27,5…
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
A) gymn + AMRAP 6′ 6 cossack squats 1/1 TGU B) EMOM 8′ Odd) 30″ max reps alt. Pistol Even) 17 KBS @28/20 Rest 2′ EMOM 8′ Odd) 30″ max cal Assbike Even) 17 GHDSU Rest 2′ EMOM 8′ Odd) 30″ max reps alt. Pistols Even) 17 burpees Rest 2′ EMOM 8′ Odd) 30″ max…
1)Warm up with coach + barbell warm up 2)Team of 3: Teams of 3, For Time 60 Deadlifts@80/50 kg, 1000 m row 50 Hang Power Cleans@35/55 kg 100m row 40 Push Jerks@30/50 kg, 1000 m row 3000 Meter row, the other 2 people: dead hang 60 Deadlifts, 1000 m row 50 Hang Power Cleans, 100m row 40 Push Jerks, 1000…
