Wu: Gymn+ hip & thoracic mobility
A: Amrap 6’
8 trx or ring W pull
8/8 one leg hip thrust
4 bb high hang squat snatch
4 cossack squat w bb
B:E90’ x 6
2 high hang squat snatch (climbing heavy)
8 lateral burpee
C: BSQ
3×2 85%
2×10 75%
rest 90’
D: 2 rds
20 lateral box jump overs
25 wall ball
20 c2b open: pull up
E: 3 rds
7 chin pull up
14 trx biceps
21 bb good morning
no rest btw sets
A) gymn + 20 reps of: @empty bb – muscle clean – strict press – front squat – high hang squat clean B) Squat Cleans (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) Clean Pulls (NO tng!) 2*3 @110% 1*3 @ 115% D) Max reps of def. Kipping HSPU (From 2*10/5 kg…
Warm up: gymn + 5 rft * 10 cal Ski or Row * 1 wall climb * 6/6 cossack squat with reach * 10” push up hold at bottom, 10” push up hold at top x 3 A) Strength, lifting a) Find 1 RM cluster from ground in 10 min b) Deadlift 3×3, same w….
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 @…
A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…
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) 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
