A) gymn +
20 reps of:
Scap pull up
Jumping Jack
Alt Vup
Air squat
Walking plank
B) Strict pull up
– max reps, then
– max reps with band (for RX too !!!), then
– max reps with double band
C) Front squat
4*2 @90%
D) AMRAP 8′
8 alt. DB hang clean & stoh
8 burpee box jumps
Rest 2′
AMRAP 4′
4 OHS @DB
4 burpee box jump overs
E) Acc: 3 sets:
– 7/7 knee support KB Row
– 21 banded pull apart
A. Warm-up: 60s. Shuttle Run 15 Reverse snow angel 10/10 Upright row @ KB or DB 30/30s. Side plank x 3 sets B. Warm-up for Snatch 3-5 min. Then.. For time: 10-8-6-4-2-4-6-8-10 Tng Power snatches @ 50-55% of Snatch 1RM TC: 10’ C. For time: TC: 8’ RX: 21 Pull-ups 15 C2B 9 Bar MU…
A. Warm-up: 1:00 Cardio machine / 200m Run 10/10 Single-Leg RDL @ use KB or DB 20 Steps walking lunges 20 Alt. V-ups 30s. HS hold x 3 rounds B. Handstand push-up practice RX: Def. Strict HSPU 5×3 reps C. Every 4’ x 8 Rounds (32min.) 20m Double KB or DB Front rack…
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
A) gymn + AMRAP 6′ 3 muscle snatches 3 snatch balances 6 deadbugs 6 down ups B) squat snatches (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) snatch pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) max kipping HSPU then 2 sets: 70% of max reps E) AMRAP 6′ 2*10m shuttle…
Gymn. + A. 3 rounds : 1’30” cardio machine 10/10 strict presses @easy kb 10 Jumping squats B. Find your 1RM Jerk in 10′ C. For time,TC’ 15′ 9-12-15-12-9 Power Clean 60/40 Kipping HSPU / Push press @db 8/12 kb T2B / V-up D. TC’8′ 50-40-30-20-10 DU 25-20-15-10-5 Russian Swing @heavy kb E. Stretching
A. Warm-up: Gymn. + 3 sets: 200m Run 20 Walking lunges 15 Push-ups 15 Air squats B. Alt. Back rack lunges @ 10RM from rack! C. For time: TC: 24’ 400m Run 22 Weighted Box steps @ 1×22.5/15kg DB 400m Run 45 Wall ball @ 9/6kg 400m Run 45 Wall ball @ 9/6kg…
