A. Gymn. + 4 rounds
20”/20” copenhagen side plank
20/20 m front rack carry @ 16/20 KB
40” superman hold
B. Weightlifting /rest 2′ btw. sets/
5×1 complex @82-85 % of power clean max /no tng!!!/
1 P.Clean + 1 Jerk + 1 Low hang power clean + 1 Jerk
C. 5 rounds for time /TC’ 10’/
9 Kipping HSPU’s / Pike push-ups
15 T2B’s / V- ups
21 OH lunges @empty bar
D. Cool down
A. Warm-up: 20 Ring row 20 Alt. Toe touch in push-up pos. 15 PVC OHS 2/2 TGU @ easy KB x 2 sets B. 2 Tng Squat snatch @ go until 75-80% of 1RM C. 2 Rounds of: 15 Squat snatch @ 42.5/30kg 15 Strict HSPU NO REST! D. 2 Rounds…
Wu+ Amrap 5′ 10/10 Upright rows @DB 10 m Tiger Walk 10 Air squats 10 Down-ups A. In 8-10′ Rx: Find your daily heavy Sq. Snatch Open: Find your daily heavy P. Snatch B. In 20 minutes: 9 RFT: 11 Pullups 15 Thrusters @empty bar Max distance row in remaining time. C. 200 Russian Twists…
A) gymn + AMRAP 6′ 8 shoulder presses @ empty bar 8 burpees 20″/20″ side plank 40 high knee run B) 3 Attemps: max reps kipping HSPU C) AMRAP 20′ 50 box jump overs 30 KB thrusters @24/16 KB 10 rope climb or pegboard asc. 30 KB OH reverse lunges 50 abmat sit ups D)…
A) gymn + amrap 5′ 5 glute bridge V walk outs 10 crab & reach 30 jumping jacks B) E10″ for 14′ 1) 4 burpees 2) 4 empty bar thrusters 3) rest 4) 4 pull-ups (rx:c2b, open:ring row) 5) 8 DU’s 6) rest C) 6 sets: 5/5 box step ups with heavy slam ball (only…
A) 8′ SMR + gymn + 3 sets of ‐ 30 jumping jacks ‐ 7 down ups B) EMOM 30′ (50″ w / 10″ r) 1) Row 2) Shuttle Run 3) Burpee C) 3 sets: – 20 barbell side band – 20 alt. leg raises in plank
Wu: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 banded deadlift 60% ( focus on technik & speed) C: For time buy…
