A. Gymn. + Activation 3 rounds
10/10 m side monster walk
10 scapula pull-ups
8 hamstring curls on trx/ring/fitball
B. Weightlifting
6×1 /rest btw sets/
1 high pull + 1 power snatch @70%
3×9 /rest btw sets/
Snatch deadlift @60% of snatch 1rm
4×10 /rest btw sets/
Tempo back squat
2-1-x-1
C. WOD – AMRAP 15′
15 cals row
12/15 push-ups
40 double-unders
D. STRETCHING
A. Warm-up: Gymn. + 3 Rounds of: 30 Plate hops 15m Monster walk 10/10 Suitcase DL 10/10 KB windmill 20 Alt. V-ups B. For time: TC: 12’ 15-12-9-6-3 Power clean @ 70/45kg 3-6-9-12-15 Bar Facing burpee C. Power clean @ heavy single or 1RM D. Accessory: Double KB Front rack carry x…
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters @ easy KB B. Power clean – heavy single or 1RM in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or…
A. Gymn. + 3 rounds: 40″/40″ side plank 10 hamstring curls @TRX/fitball 15 banded pull aparts B. Snatch Complex 5 sets /1’30”-2″ rest btw sets/ 1 Power Snatch + 2 Low hang p. snatch @75% of 1RM P.Snatch C. Back Squat 4×7 (3-1-x-x) @60% of 1RM D. WOD – EMOM 16′ 1. 12/15 cals row…
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. Warm-up: 60s. Shuttle Run 10 Alt. Toe touch in push-up pos. 15 PVC OHS 1/1 TGU @ easy KB x 3 sets B. “KB Complex” 1 TGU to the top pos. + 3 KB snatch + 3 KB 1-arm OHS + TGU back to the floor x 3-3 reps / arm *climbing weight C….
A) Warm up: 3 sets of * 3 inchworm * 12 dead bug * 10 PVC OHS facing the wall * 8/8 OH light KB lunge steps B)Lifting, strength a)Power snatch daily 1 rep in 10′ b) Power snatch 5′ EMOM, 2 reps C) Gymnastics Rope climb 3′ AMRAP (Open: practice) D)WOD 13′ AMRAP *…
