Warm up: 2 rds
– 10 m tiger crawl
– 10 snatch deadlift
– 10 T-push up
– 15 cal row
A) Lifting, strength
1 Snatch + 1 Hang Snatch
Daily max + 2 sets of back-off
B) Push press Daily 3 rep in ~ 10 min
C) 5 rounds for time
– 8 cluster @30/50 kg
– 10 lateral burpee
– 20 AbMat situps
A. Warm-up: 20 Ring row 20 Alt. Toe touch in push-up pos. 15 PVC OHS 2/2 TGU @ easy KB x 2 sets B. 2 Tng Squat snatch @ go until 75-80% of 1RM C. 2 Rounds of: 15 Squat snatch @ 42.5/30kg 15 Strict HSPU NO REST! D. 2 Rounds…
Weekend Team Games! SB Team Competition Wods.
A. Gymn. + 2 rounds: 40”/40” side plank @leg raises 20/20 m front rack carry @ 16/20 KB 2/2 TGU’s B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ /1’30”- 2′ rest btw sets/ 2 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. WOD: AMRAP 5′ 8…
A. Warm-up: Gymn. + 2 sets of: 10/10 Single-Leg box steps 15 Ring row 5/5 Single-arm KB press 1/1 TGU 15 Air squats B. Amrap 7’ 8 Burpee Box overs @ 120/100cm 16 Alt. KB snatch @ 24/16kg 24 Air squats Rest 3’ Amrap 7’ 8 Kipping HSPU 16 Cal Row 24…
A. Warm-up: Gymn. + 6x500m Row (women 350m) *work / rest 1:1 (I go, you go…if you are in couple) B. “Clean complex” EMOM 15’ Hang power clean + Hang squat clean + Tng squat clean *increase weight every 3 min. C. “Unbroken” – Double KB in front rack 10 Alt. Lunges steps 10m Carry …
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Row 2 Wall climb 24m (2x12m) Double KB front rack carry 10 Hollow rock B. Tall kneeling Double KB push press x 5-8 reps @ moderate/heavy x 3 sets C. Dead stop HSPU RX: Strict @ 3-5 reps Open: Kipping @ 5-7…
