Warm up:
A: 7 sets not for time
1 hand climb
2 scorpions
3 push up
6 opposite arm/ leg raises superman position
B. For time
100 Devil press w. 2×1,5-2l, or dumbells
EMOM(inc:0:00): 20 jumping jack
C: 3 sets
30 sec max effort sit up,
30 sec 1-arm pushup hold rigth,
30 sec 1-arm push up hold left
30 sec rest
A. Warm-up: Amrap 6′ 15m Tiger walk 10 V walk-out in glute bridge position 12 snow angel 20″ mountine climber B. Strength/ Lifting EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! 1 Power Snatch + 2 OHS C. For Max Reps: 00:00-1:30 Alt. arm DB…
1)Warm up games; hip + shoulder/wrist mob.; barbell warm up 2)Clean andj jerk 3×2, same weight 3)21-15-9 reps of – T2B – HR push up 3′ rest, then 21-15-9 reps of – pistol squat – dumbbell alternating snatch@10/17.5 kg 21-15-9 reps of – cal row – GTOH@30/45 kg barbell
Mobility: Ankles+Hips+Shoulders Activation: 2 RDS …
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 10 banded biceps curls – 6 cossack squats – 6 hindu push ups B) ‘Angie’ For Time : – 100 Pull-Ups – 100 Push-Ups – 100 Sit-Ups – 100 Air Squats >35′ 25′-35′ 15′-25′
1. 2 sets: 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold 2. For time: – 50 Tuck Jumps or Box Jumps or Chair steps – 50 Bent over rows – 50 Russian swings – 50 Goblet lunges – 50 V- ups or Tuck- ups – 50 Push press – 50 Supermans – 50…
1)3 sets – 12 m spider man walk, 12 m crab walk – 6/6 cossack squat – 10 barbell good morning – 20″ HS hold/wall 2)Back squat 2×3@80-85 %, 1×2@heavier, daily max, when if its very good 3)20′ EMOM Min 1- 10-12 m HS walk/ 2-4 wall climb Min 2- 15-20 box jump Min 3- 10-15…
