A. Gymn. + Activation 3rds.:
• 20/20m lateral monster walks @plate
• 10 scapula pull- ups
• 12 hamstring curls @ring/fitball
B. Weightlifting
☆ Snatch Complex 6×1 / 80% of 1RM P.Snatch/ 2′ rest
• 1 Power Snatch + 1 Low Hang P.Snatch + 1 Hang P.Snatch
☆ Back Squat 4×7 / 2′ rest / 70-75%
• Tempo 2-1-x-1
C. Amrap 12′
• 15 kipping hspu’s
• 15 cals row
• 60 DU’s / 20 DU’s !!!
Wu: gymn+ wrist mobility A: 3 rds 12 cat camel 12 alt scorpio 12 alt ohs reverse lunges (close grip) 12 band pull B:10 tc Climbing snatch complex snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs C: For time 2 rope climb (rx legless) 30 hang snatch 40/25 ( open 30/15 ) 15…
Wu:gymn+ankle mobility A:2 rds light 20 lateral box over step 20 V ups 20 m bear walk 20 hrpu B: 5×4 push jerk (no tng) focus techik C: „AOhjeee” 21-15-9 Cal row Thruster 50/35 (open30-40/20-25) Ttb 2 min rest 15-12-9 cal row burpee over row D:Tabata:Hollow rock E: streching
Wu: Gymn+ Full body dynamic mob A: 3 rds 7 tempo kb deadlift left arm (3131) 14 alt v-ups 7 tempo kb deadlift right arm 14 knee to elbow ( plank position on ring) B: E3MOM x 4 – 7 front squat choose weight – 7-10 ring pull up C: For time Buy in: 100 double under…
A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy! 20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets B. 3 Rounds for time: 10 Clean & Jerk @ 60/40kg 10 High Box jump @ 80/60cm Rest 5:00 C. 3 Rounds for time: 10 Bar MU’s…
A) gymn + games B) AMRAP 20′ 8 Man Makers @you choose the weight 20 Jumping Jacks 8 V-ups 20 High Knee Run 8 Sit-ups 20 Mountain Climbers 8 dual DB Cleans 20 Butt Kickers 8 Floor Presses 20 Jumping Lunges C) 8 sets of: 20″/20″ side plank with hip ups
A. Warm-up: 50 Jumping jack 10 Reverse snow angel + 30s. Plank 10/10 KB snatch (hang) @ 8-12kg 15 Goblet Squats x 2-3 sets B. EMOM 5’ 10 Overhead Squats @ Empty BB C. Every 5’ x 3 sets 60 Double-unders / 100 Single-unders 10 Squat snatch 40/25kg 30 Double-unders / 50 Single-unders …
