Warm up: 2 rds
* 20 bird dog
* 20″ plank hold
* 10 air squat
* 20 down up
Lifting, strength
a) Front squat 1 rep EMOM (start from 50%)
+5 kg until failure
b) Deadlift 2 rep EMOM, same w., 8 sets
WOD
12′ amrap
* 2 bar MU/6 C2B/ 10 pull up
* 10 KB deadlift @2×28-24/2x 16-20kg
* 1’ cardio machine
A)Warm up SMR+ 5’ easy AMRAP *1’ run in the gym * 10 goblet squat with KB * 10 russian swing@easy KB * 30” plank * 1 wall climb B)Lifting, strength a)E 90” x 6 rds 1 hang squat clean+ 1 squat clean+ 1 jerk same weight, you choose b)3 sets: 12 Floor press with 2x…
A)Warm up SMR+ shoulder mob+ some cardiov. warm up B)Lifting, strength a) E90” for 6 sets 2 push press + 1 jerk /from ground/ b) Double KB strict press 3×10-12, same w. 90” rest btw sets C)WOD 15’ amrap – 15 ball squat clean – 15 T2B – 15 alternating dumbbell snatch D)Acc. Plank hold…
NWu: Gymn + shoulder & ankle mobility A: 3 rds 12 “S” 14 frog jump 16 alt romanian kb deadlift 12/16 20 bicylce abs B:E90’x5 2 position Squat Snatch= 1 snatch floor + 1 hang snatch 10 wall ball 6/9/12/15 kg C: BSQ 3×1 90% 2×8-10 80% D: For time 3 rds 7 burpee pull up…
A) Gymn + AMRAP 6′ 3 walk outs 6 crab & reach 9 jumping squats 20 jumping jacks B) EMOM 9′ Split jerk singles (Work up to heavy) C) Front squat 3 * 2 @90% D) 3 UB sets of: 9-9-6-6-3-3 Butterfly pull up – T2B E) 0-5′ (TC : 3′) 30 burpee box jumps…
A. Warm-up: Gymn + 3 sets of: 20 Alt. Shoulder tap in push-up pos. 10 Double KB Strict press @ easy KB 60s. Plank 20 Air squats B. 2 Snatch grip push press (behind the neck) + 2 Snatch grip push jerk (behind the neck) – from rack x 5 sets @ increasing weight …
SMR + A. Amrap 5′ 5 inchworms 10 cossack squats 15″ hollow rocks 20 Jumping Jacks B. 1RM Back Squat ~ in 15′ C. RX: 19.4 TC’12’ @43/30 3 rounds of: 10 Snatches 12 Bar Facing Burpees Rest 3′, then 3 rounds of: 10 Bar MU’s 12 Bar Facing Burpees OPEN: AMRAP 12′ 8 Pullups…
