A. Gymn. + Activation 3 rounds
20/20 m side monster walk
10 scapula pull-ups
12 hamstring curls on trx/ring/fitball
B. Weightlifting
6×1 /2′ rest btw sets/
1 Power snatch + 1 Low hang power snatch + 1 hang power snatch @80 % of P. Snatch
4×7 /2′ rest btw sets/
Tempo back squat @70-75%
2-1-x-1
C. WOD – AMRAP 15′
15 Kipping hspu’s
15 Cals row
60 double-unders
D. STRETCHING
Wu: Gymn + wrist & thoracic mobility A: 3 rds 10 scapula pull up 10 shoulder taps in handstand hold 20 jumping jack 20 alt jumping lunges B: open: kipping and butterfly pull up practice rx: bar komplex: 1 strict pull up + 1 butterfly pu + 1 c2b + 1 bar mu + 1…
Wu: Gymn + wrist & elbow mobility A: 3 rds 10/10 plate shoulder halo 10 bb front rack lunges step + shoulder press 30 mountain climbers B: E90 x 6 3 hang power clean (climbing heavy) 6 bar facing burpee C: Run track Every 3 min 500m x 4 then every 30 sec 100m x10…
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…
A. Gym. + 3 rounds: 10 PVC pass throughs 10 Banded pull aparts 10 Cossack squats B. Strength – 3 sets 5/8 Strict pull- ups 16 Alt. chest supported rows @heavy DB 17,5 -> C. Core Strength 3-4 sets (1′ rest btw sets) 15″ Paralette L-sit hold 15 GHDSU1s / 15 Weighted abmat sit- ups…
A)Warm up Every 90 seconds for 9 minutes (2 sets): Station 1 – 30” Bear Crawl + 30” Hollow Hold Station 2 – 30” per side of Paloff Hold Squats Station 3 – Static Hang x 2x 30” (one set pronated, one supinated) B)Lifting, strength Back Squat x 3 repsx 5 rds @ 85-90% Rest 2 minutes C)WOD 15’…
A. Warm-up: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps Alt. V-ups x 20 reps 60s. Squat pos. Hold B. For time: 12-9-6 reps of: TC: 7’ STOH @ 60/35kg Front squat…
