A. Warm-up: Gymn. + 3 sets
90s. Cardio machine
10 Inchworm
5/5 Single-arm Thruster @ easy DB
30s. Goblet squat pos. hold @ easy DB
B. Every 2’ x 5 sets
5 Single-arm Hang Clean + Jerk – Left
5 Windmill – Left
5 Single-arm OH lunge – Left arm+leg
Then..
5-5-5 reps / Right side
*use Dumbbell @ moderate/heavy!
C. Amrap 15’ (work in pairs)
12 Syncron Thruster @ 42.5/30kg
4 Rope climb (RX Legless) – change anyhow
D. Max time Plank
No rest!
Max time Superman hold
x 1 set
A. Gymn. + Activation 3 rds.: • 30″/30″ star side plank • 15 ring rows • 10/10 1-leg hip thrusts B. Weightlifting ☆7×1 Complex / @85-87% of 1RM P.Snatch • 1 P. Snatch + 1 Hang P. Snatch ☆ Tempo Back Squat / 80-85% • 5×5 3″ down C. 19.3 TC:15′ @1 heavy DB: 15/22,5…
A. 3 RDS 10/10 Side Plank Hip Thrust 20″ Plank 20″ Wall Sit Hold B. Every 3′ x Rounds 20 Russian Swing 20 Air Squat 2 Wall Climbs 30 Crossjacks C. 3-4 Sets, Not For Time 10/10 One-Arm Row 5/5 Single Leg Romanian Deadlift 30″ Tiger Position Hold
A) gymn + amrap 5′ (easy) – 10 steps bear crawl – 10 banded pull apart – 10 deadbugs – 30 high knee run B) E90″ for 12′ 10-9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) ‘Hitman’ 3 RFT : – 10 Back Squats (from the ground) @100/70 – 400m Run TC:13′ D) 3…
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
1)Warm up with PVC pipe + some core exercise ‘álá coach’ + BB warm up total ~8 min 2)Lifting:Squat snatch /Open: Power sn + 1 OHS 8′ EMOM x 1 rep (same w.) 3)”Fight gone bad” 3 rounds, 1 min per station: Wall Ball (6/9 kg) Sumo Deadlift High Pull (35/ 25 kg) Box Jump Push Press 35/ 25 kg)…
Wu: Gymn + Thoracic mobility A: 3rds 6 tempo kb suitcase deadlift 3131 6/6 one arm kb dead clean 10 scapula pull up 10 frog bridge B: 10 min Clean technic, practice C:Every 4min x 6 100 simple under (rx 50 du) 10 pull up (rx 5-7 bar mu) 10 alternatig kb cluster 16/12 kg…
