A)Warm up: 2 rounds
* 6 OHS facing the wall
* 6 goblet squat with 2” pause
* 12 dead bug
* 200 m run
B)Lifting, strength
a)OHS daily 3 rep in 8’
b)Back squat 3×2, same w.@~90-92.5 % of 1 RM
2-3’ rest btw sets
C)WOD: 25’ AMRAP
– 20 alt. DB/KB snatch@12-20 kg
– 1’30” row
– 15 kipping HSPU
– 1’30” row
– 20 alt pistol squat (20 box single leg squat or KB goblet squat)
-1’30” row
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. “BIG CLEAN COMPLEX” @ warm-up + only 2-3 attempt in 10-12 minutes. *High hang squat clean + Hang squat clean + Tng squat clean + Push press + High hang squat clean +…
A. Warm-up: Gymn. + EMOM 16’ – 4 sets Min1: 15m Bear crawl (2×7.5m) Min2: 15-18 Kb. Swing @ 20/12kg Min3: 15-18 Ring or TRX row Min4: 15-18 Jumping squat B. Rope climb technic + practice in 5-8 min. C. EMOM 10’ 1 Rope climb (Legless) + 3/3 Single-arm KB Thruster (heavy!) …
A) Gymn + 4 RNFT: – 3 get up Johnie – 6 alt T2B – 6 clappin’ push ups – 9 RKC swings @easy B) EMOM 30′ – 5 sets 1) 10 alt pistols 2) 15/11 cal ski 3) 15 KBS @28/20 4) 10 alt pistols 5) 15/11 cal Assbike 6) 7 T2B + 21…
Wu: SMR , hip&shoulder Mobility A: 3rds 40 m high knee run 20 alt one leg hip thrust 10 down up 5 “W” TRX or ring row (2 sec hold up) B: Emom 7’ – 1 power + 1 squat snatch (climbing heavy) – 6-8 c2b, open:kipping, butterfly pull up C:BSQ: 1×2 85% 1×1 90…
A. Warm-up: Gymn. + 2 sets of: 200m Run 60s. HS hold 60s. Wall Sit 60s. Plank B. “Running clock” 0:00-10:00 1600/1200m Run (4/3x400m) 10:00-20:00 5 Rounds of “Mary” 5 HSPU 10 Pistol squats 15 Pull-ups 20:00-30:00 1600/1200m Run (4/3x400m) C. Accessory: 25 Abmat Sit-ups 25 Hip Thrust on floor x…
A. Warm-up: 50 Jumping jack 5 Inchworm 10 Banded good morning 10 Box steps @ 60/50cm 30s. HS hold 30s. Plank x 3 rounds B. Tng Broad jump @ 2RM! C. 6 Rounds for time: 50 Double-unders 5 Strict HSPU / 7 Kipping HSPU 1 Legless Rope climb / 1 Regular rope climb…
