A) Warm up
9’ EMOM
Min 1- 50-60 SU
Min 2- 15” L-sit hold on bar + 15” hollow hold
Min 3- 20-25” HS hold (freee or by wall)
B)Lifting, strength
a)Back squat 4×3,same w.@~ 85-90% of 1 RM+ 1x AMRAP set
b) HSPU 6’ EMOM 6-10 reps
C)Aerob capacity 🙂
Run 15’ outside (when ⛈, ski, bike or row)
D)Acc.
Single leg RDL@ KB
3×8/8
A) 8′ SMR + gymn + 3 sets of ‐ 30 jumping jacks ‐ 7 down ups B) EMOM 30′ (50″ w / 10″ r) 1) Row 2) Shuttle Run 3) Burpee C) 3 sets: – 20 barbell side band – 20 alt. leg raises in plank
A) gymn + AMRAP 6′ 8 scapula pull ups 12 shoulder taps in push up pos. 8 banded pull-aparts 36 jumping jacks B) Max reps weighted strict pull ups, then @10/5kg plate 2 sets : add 1 rep to the last week’s score ( wo/weight ) C) EMOM 8′ 2 Push jerk from rack @…
Gymn. + A. 3 rounds: 1′ Jogging 10-10 Cross body deadlifts 5 Strict pullups B. Find your 1RM deadlifts in 10 minutes. C. AMRAP 9′ 50 Air squats 30 Clean&Presses (change anyhow) @16/24 10 Bar Muscle ups / Jumping Bar Muscle up!! D. 4 sets: 50″ Sandbag hold @min. 35 kg 15 Butterfly situps @heavy…
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…
A. Warm-up: Gymn. + 3 sets of: 10 Down-ups 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. Pause squat snatch @ daily max in 10 mins. *3s. pause at the bottom pos. Open: Power snatch (technic) C. 3…
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….
