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 )
C. WOD I. – For time TC: 18′
1000 m row
80 Push- ups
80 Burpees
A. Gymn. + Warm-up 2 rounds: 20m bear walk 40″ plank @leg raises 20m tiger walk 30″ reverse plank B. Weekend Wod: AMRAP 30′ 100 cals row 30 burpee over the row 50 thrusters @empty bar 30 abmat sut-ups C. Stretching
A. Warm-up: Gymn + 3 sets 30/30s. KB bottom up carry @ easy 6/6 Box steps @ 60/50cm 12/15 TRX row 30-45s. Handstand hold B. “Bear complex” go to heavy in 10-12 min. *BEAR COMPLEX: Clean (anyhow) + Front squat + Jerk (anyhow) + Back squat + Jerk (anyhow) C. EMOM 12’…
Wu: Gymn+ shoulder mobility A: 8min Split Jerk practice B:5 set Work up to heavy 5 push press + split jerk C: Amrap 4’ 2-4-6-8-10.. etc – alt. dead dumbell or kettlebell snatch – target burpee 1 min rest Amrap 4’ 2-4-6-8-10..etc -alt dumbell or kettlebell hang C&J -alt one leg burpee 1min rest Amrap…
Wu: Gymn+ shoulder and ankle mobility A: Amrap 6’ 10 snow angel 8/8 kettlebell halo deep squat position 3 muscle snatch 20/30 kg 2 hang squat snatch 1 snatch balance B: E2mom x5 40 du / 60 simple 2 hang squat snatch climbing heavy C: 3×12 BSQ 1 RM 67,5% 90 sec rest btw set…
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” …
A) gymn + amrap 8′ – 10 reps 90/90 hip switch – 10 bird dogs – 10 dead bugs B) barbell warm up for the lifting, then.. Daily max in 8 mins : 1 power snatch + 1 low hang power snatch + 1 hang power snatch + 1 high hang squat! snatch C) 4×3…
