A. Gymn. + Barbell warm up: 3 rounds:
5 deadlifts+ 5 clean pulls+ 5 high pulls+
5 hang p. clean+ 5 fr. squats+ 5 push presses+
1′ Plank
B. Clean & Jerk (no tng)
3×3 @80 of 1RM
3×2 @85
2×1 @90
C. For time 10 rounds TC’ 10′
30 DU / 90 Single under
3 BMU / 6 C2B / 9 Pull-up
D. 3 sets
12 Weighted v- ups
12 Weighted crunches
20 Russian twists @heavy KB
Warm up: banded shoulder mobility + 4’ AMRAP *12 down up * 6 T-push up * 6 TRX row * 12 TRX mountain climber Lifting, strength Bench press 4×2,same weight 2’ rest btw sets WOD a) Jackie: for time, TC: 12’ 1000 m row 50 thruster@20/15 kg BB 30 pull up/30 TRx row b)5 round…
Wu: Gymn + shoulder and thoracic mobility A: 3 rds 10 scapula push up 1 leg less rope climb 30 sec L sit hold 1 leg less rope climb 10 wall squat B: 8 min rx: Obstacle hand stand walk open:Hand stand walk practice C:Every 3 min x 7 90 sec max cal row, ski,…
A)Warm up saolin+ hip mobility + some running B)Lifting, strength a)Squat clean 1 RM in 10’ C)WOD a)6’ AMRAP ladder * 1,2,3…. Ring MU/Bar MU/ CtB * always 35 DU/ 70 SU b)10’ AMRAP *10 burpee *20 air squat * 20 abmat sit up * 30 jumping jack D) Acc. 3 rnft: * 10 bent…
A. Warm up together RX/OPEN B. 20.4 TC: 20′ 30 Box jumps 15 Clean&Jerks @43/30 30 Box jumps 15 Clean&Jerks @61/39 30 Box jumps 10 Clean&Jerks @84/52 30 Pistols 10 Clean&Jerks @102/66 30 Pistols 5 Clean&Jerks @125/79 30 Pistols 5 Clean&Jerks @143/93 BASIC/BEGINNER AMRAP 20′ 30 alt. reverse lunges 15 KB clean&jerk /…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
A)Warm up SMR+ 5’ easy AMRAP *1’ run in the gym * 10 goblet squat with KB * 10 russian swing@easy KB * 30” plank * 1 wall climb B)Lifting, strength a)E 90” x 6 rds 1 hang squat clean+ 1 squat clean+ 1 jerk same weight, you choose b)3 sets: 12 Floor press with 2x…
