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
2. 15 DB power cleans @double 15/22,5
3. 15 Box jump overs
4. Rest
Gymn. + SMR + A. 3 rounds: 1′ Jogging 12 Hip thrusts 30 M. Climbers B. 5 rounds for time / TC’ 15′ 9 Box step overs @db 16/12 kb 15 Deadlifts @60/45 21 Pull- ups Rest 4′ C. EMOM 9′ 1′ 25 Abmat situps 2′ 35″ Saw plank 3′ 45″ Sandbag hold D. Stretching…
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…
Wu: Gymn + wrist & elbow mobility A:3 rds 10 scapula push up to downdog 10 face pull Y press with easy band 10 frog jump 10 shoulder taps hs hold position B: 8min open hswlk practice rx:4 rds obstacle hswlk ( last 4 week ) C: Otm 30’ – 8-10 burpee box facing jump…
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. 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…
Wu: Gymn + hip & shoulder mobility A: 3 rds 15 m monster walk 10 alt. scorpio 5mu sn + 5 ohs + 5 power sn + 5 squat sn B: 5 min Find your 1 RM power snatch (open:climb heavy) then 5min find your 1 RM squat snatch (open climb heavy) C:BSQ 50%3 60%3…
