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
C. For time: TC: 16’
10 Bar MU
20 T2B
30 Box jump-overs @ 70/60cm
75 Abmat Sit-ups
30 Box jump-overs @ 70/60cm
20 T2B
10 Bar MU
D. Accessory:
15 Double Kb bent over row @ heavy!
20 Cossack squats
x 3 sets
A. Warm-up: Gymn. + Hip mobility Then.. Amrap 8’ 12m Duck walk 12 Cossack squats 12 HR push-ups 12 Band pull-apart B. Squat clean + Front squat + Jerk @ go to heavy! C. For time: 25-20-15-10-5 Push Jerk @ 42.5/30kg *10 Front Squats after each set Tc: 9’ D. Accessory: 25…
A. Gymn. + Activation 2 rounds 15/15 m side monster walk 1′ plank 10/10 1- leg hip thrusts B. Weightlifting 7×1 /rest btw sets/ 1 P. Snatch+ 1 Hang P. Snatch+ 1 Low Hang P. Snatch 3×7 /rest btw sets/ Snatch deadlift @75% of snatch 1rm 3×9 /rest btw sets/ Tempo back squat @55% (3-1-x-x…
Warm up: 3 rounds: 50 SU opposite shoulder touch in push up position x 20 8 overhead squat by wall A) Lifting, strength Every 2′ for 12′: Clean + Jerk + Front squat – increasing weight B)For time /TC: 12’/ – 50 kipping HSPU/ 50 Box push up – 50 wall ball – 200 DU/…
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…
SMR + A. 2 rounds 2′ row/ski/bike 1′ Plank 15 Air squats 1′ Arch hold B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10′ C. 4x 1′ work / 30″ rest (18′) 1. Wallball 2. P. Clean @50/25 3. Facing Burpee D. 4 sets of: 5/5 Windmill 15/15 Pallof…
A. Gymn. + 2 rounds: 1’/1′ side plank 40m front rack carry @ double 16/20 KB 40” superman hold B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ 2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk C. For time 15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15…
