A)Warm up
gymn+ 5′ amrap
– 25 DU
– 20″/20″ side plank
– 12 reverse snow angel
– 10 barbell snatch deadlift
B)Lifting, strength
a)5 sets, E 90″: 1 snatch deadlift + 1 snatch high pull + 1 power snatch, same weight
b)”Randy”: 75 power snatch for time @ 25/35 kg TC: 7′
C)WOD
5 rounds for time, TC: 12′
– 12 pull up
– 12 box jump over
– 12 russian swing@ 16/24 kg
D) Acc. Fitball plank 3x 40″
1′ rest btw sets
A. Warm-up: Gymn + 3 sets 30/30s. KB bottom up carry @ easy 10/10 Split squats + 10 Air squats 3-5 Strict Pull-ups 30-45s. Handstand hold B. Every 90s. x 7 sets @ you choose weight! 3 Power clean + 6 Push press + 9 Back squats C. For time: TC: 9’ 21-15-9…
Wu: Gymn + shoulder & elbow mobility A: 2rds 1:15 work 15 sec rest – skierg – hand climb – 10 m run – dead bug B: OTM 8’ – 3-5 shoulder press 1 rm 60-70% – 3-6 bar or ring mu C: 5 set 2 push press + 2 push jerk + 2 split…
A. Gymn.+ 2 rounds: 16 alt. see-saw KB presses 8/8 windmill @kb 15 air squats Then, Barbell warm-up together B. Weightlifting, Let’s see your MAX ! Power Clean & Jerk C. For Time „Grace” 30 Clean&Jerk @ 61/43 D. Acc. Work: 4 sets 20m double kb overhead carry 20m dwarf walk 60m…
SMR + WU with Barbell + A. AMRAP 6′: 1′ skierg 10 Low hang power clean @empty bar 10 Air squats 30 Mountain climbers B. Every 45 secs for 9 minutes Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. 10 RFT 1 Bear complex Rx: 70/40kg, OPEN: 50/30kg 20 DU’s…
Gymn. + Hip mobility + A. 3 rounds: 10 Alt. v-ups 8 Medball clusters @9/6 6 Down-ups B. 19.1 Amrap15′ 19 Wallballs @9/6 19 cals Row C. Back Squat 5×2-3 reps @90% of 1RM. /2′ rest btw sets D. 4x max unbroken pushup / 1’30” rest btw sets
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…
