1)3 sets
– 10 hip thrust and 20″ hip thrust hold
– 20″ plank
– 10 barbell deadlift
2)Deadlift 5×3, not tng
2′ rest btw sets
3)4 sets for quality, 1′ rest btw sets
– 12 russian swing@heavy
– 20/20 bottom up kettlebell hollow body flutters
– 10 abwheel
– 10 goblet squat @heavy
4)15′ amrap
– 20 medball squat clean
– 30 DU/ 60 SU
– 15 burpee
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. Every 2’ x 5 sets Back squat x 5 reps @ 77.5% of 1RM C. Amrap 3’ RX: 1 Bar…
A. Gymn. + 2 rounds: 1’/1′ side plank 40m front rack carry @ double 16/20 KB 40” superman hold B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ 2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk C. For time 15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15…
A) gymn + 100m tiger walk *E30″ : 1 air squat B) Work up to max : weighted pistol (both leg) C) EMOM 12′ – 4 sets 1) 10 alt pistols 2) 14/10 cal row 3) 14 push-ups + 4 burpees D) EMOM 12′ – 3 sets 1) 10 burpee-deadlifts @ double DB!!! (You choose…
A. Warm-up: Gymn + 3 sets of: 5 Inchworm 10/10 Upright row @ KB 10/10 Half kneeling strict press 10 Ring row 15 Air squats B. Strict press – from rack 4×6 reps @ same weight *Try to heavier than last week C. “Karen” For time: 150 Wall ball @ 9/6kg *Target time:…
A)Warm up: 1x * 500 m row * 1’ plank hold * 8 inchworm * 20 air squat *1’ run B) Lifting, strength a)TGU 3×2/2, same KB b)Front squat 3×5, climbing Start ~ 70 % of your 1 RM 2’ rest C) TRX complex: 3 sets – 12 knee tuck – 8 pike – 6…
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…
