A. Warm-up:
250m Row
15 Push-ups
15 Band pull-aparts
x 3 sets
B. For Quality:
21-15-9 reps of:
Floor press @ double KB or DB
Single-arm KB Clean – left arm
Single-arm KB Clean – right arm
*use moderate/heavy KB or DB
C. For quality:
1/1 @ TGU – Heavy KB
30/30s. Side plank
x 3 sets
D. “Rowing”
500m Row
Rest 2’
x 4 rounds
*if you have partner, work / rest 1:1
A. Warm-up: Gymn. + 3 sets: 200m Run 20 Walking lunges 15 Push-ups 15 Air squats B. Alt. Back rack lunges @ 10RM from rack! C. For time: TC: 24’ 400m Run 22 Weighted Box steps @ 1×22.5/15kg DB 400m Run 45 Wall ball @ 9/6kg 400m Run 45 Wall ball @ 9/6kg…
A)Warm up: 5’ AMRAP – 10 m Bear crawl – 20” HS hold – 10 banded good morning – 5 burpee B)Lifting, strength Deadlift Daily 3 RM (not tng) 2-3 min rest C) WOD 5 rounds of 50” work/10” rest – 12 deadlift (tng) @70% – AirBike – 30” HS walk or animal walk – row…
A) Gymn + Games B) Skill : pegboard or rope climb C) ‘Holleyman’ 30 RFT: 5 WB 3 HSPU 1 power clean @100/70
1)3 sets – 10 hip thrust and 20″ hip thrust hold – 20″ plank – 10 barbell deadlift 2)Deadlift 5×3, not tng 2′ rest btw sets 3)4 sets for quality, 1′ rest btw sets – 12 russian swing@heavy – 20/20 bottom up kettlebell hollow body flutters – 10 abwheel – 10 goblet squat @heavy…
A. Warm-up: EMOM 12’ Min1: 45s. Row Min2: 12-15 Empty BB Push press Min3: 45s. Plank Min4: 12-15 Empty BB muscle snatch B. Every 2’ x 3 sets 10 Tng Snatch @ you choose weight *Focus on technic and good form RX: Squat snatch Open: Power snatch C. Tempo OHS x 5 reps @ increase…
A) gymn + AMRAP 5′ 3 strict press @empty bar 5 down ups 7 V ups 9 back squat @empty bar 3 btn strict press B) Max reps of def. Strict HSPU (From 2*15/10 kg plate), then 2 sets from the ground : add 1rep to the last weeks score C) 4*4 Power Snatches ,…
