A) gymn +
20 reps of: @empty bb
– muscle clean
– strict press
– front squat
– high hang squat clean
B) Squat Cleans (no tng)
2*3 @75%
2*2 @80%
1*2 @87%
2*1 @95%
C) Clean Pulls (NO tng!)
2*3 @110%
1*3 @ 115%
D) Max reps of def. Kipping HSPU
(From 2*10/5 kg plate), then
2 sets from the ground : add 1rep to the last week’s 70%
E) 5 RFT:
– 40m shuttle run (10m segm.)
– 8 down ups
– 16 V-ups
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Half kneeling KB Strict press x 6/6 reps @ heavy! x 3 sets Rest 60-75s. btw. sets C. Hang power clean warm-up + technic Then.. For time: RX: 50…
Gymn. + A. 3 rounds: 1′ Plank 20 m Bear walk 30 Jumping Jacks B. For Time TC’10’ 50 Burpee T2B’s * EMOM 30 Du’s / 50 Single C. 6 Unbroken sets of 4 Hip taps in HS pos. + 8 Shoulder taps in HS p. + 16 HS march * Every fail: 5 HSPU’s…
A)Warm up: SMR + shoulder mob+ gymnastics B)Lifting, strength a)Strict press E90” x 4 rounds; 3 reps same weight b) Strict pull up 5×3-5 reps Open: banded 1’ rest btw sets C) WOD 6’ AMRAP * 20 cal row * 5 Bar MU/ 10 C2B/ 12 pull up * 15 OHS@ 20/15 kg barbell 3’…
SMR + Gymn + 3 sets of: 10 air squats 10 kipping swings 5 muscle snatches @empty bar A. EMOM 7′ Rx: 1 Squat Snatch @80 % of 1RM Open: 1 P. Snatch @80% / Sq.Snatch practice @easy weight B. E3′ for 18′ 15 T2B’s / V-ups 15 Box Jump overs 15 OHS’s @42,5/30 /…
1)2 sets: Banded Good Mornings x 20 reps Bird Dogs x 20 reps Dead Bugs x 20 2)Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/left Station 2 – 10 Single-Arm Deadlifts + 30 Meter farmer Carry/right Station 3 – 12 Band-Resisted Rows with barbell Station 4 – 45-60…
A) gymn + AMRAP 6′ 8 shoulder presses @ empty bar 8 burpees 20″/20″ side plank 40 high knee run B) 3 Attemps: max reps kipping HSPU C) AMRAP 20′ 50 box jump overs 30 KB thrusters @24/16 KB 10 rope climb or pegboard asc. 30 KB OH reverse lunges 50 abmat sit ups D)…
