1)6′ AMRAP
*20 jumping jack
* 30″ superman hold
*10 m bear crawl
*15″/15″ side plank
2)BSQ 4×3, same weight (80-85 % of 1 RM)
2′ rest btw sets
3)18′ EMOM:40″ work/20″ rest
Min 1- DU/SU
Min 2- Hand release push up
Min 3- Box jump
4a)Wall sit hold, double KB in front rack
3x 30″
4b)Hollow hold 3x 20″
Warm up @ ‘PVC Pipe’ + A. AMRAP 8′ 15 m Bear walk 15 m Walking lunges 15 m Tiger walk 15 m Broad jump B. 5×3 Drop Snatch (climbing) / Practice Rest 1′-1’30” btw sets C. E1’30” for 6′ OHS 4×2 RX: @85-90% of 1RM Open: you choose the weight D. AMRAP 7′ (SB…
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
Warm up: 3 rounds: 50 SU opposite shoulder touch in push up position x 20 8 overhead squat by wall A) Lifting, strength Every 2′ for 12′: Clean + Jerk + Front squat – increasing weight B)For time /TC: 12’/ – 50 kipping HSPU/ 50 Box push up – 50 wall ball – 200 DU/…
A)Warm up SMR+ 5’ easy AMRAP *1’ run in the gym * 10 goblet squat with KB * 10 russian swing@easy KB * 30” plank * 1 wall climb B)Lifting, strength a)E 90” x 6 rds 1 hang squat clean+ 1 squat clean+ 1 jerk same weight, you choose b)3 sets: 12 Floor press with 2x…
Warm up 3 rds * 1’ easy row * 5/5 cossack squat * 20” HS hold Lifting, strength a)KB complex: 6’ max reps/rounds * 5 clean(anyhow) * 5 FSQ * 5 STOH WOD 10’ AMRAP * 20 pull up (20 TRX row) * 20 pistol squat (20 goblet sq) * 20 HSPU (20 push up)…
A. Warm-up: Gymn. + 3 sets of: 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Warm-up for Clean & Jerk in 5 minutes Then.. Clean & Jerk @ 1RM C. EMOM 10’ Clean…
