A) gymn + 3 sets of:
– 6/6 Halo
– 6 Slow goblet squats
– 6/6 OH Sit-ups
B) EMOM 9′ :
15″ max rep strict HSPU (Rx: medball btw legs)
C) E2’30” for 12’30”
1 Snatch Pull + 1 Low Hang Squat Snatch @90% of 1RM
D) AMRAP 6′
* 10/8 cal Row
* 4,8,12,16… WB
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 6 cossack squats – 6 hindu push ups B) E2′ for 10′ 200m Run + 8 alt. DB Snatches w/22/15DB C) EMOM 10′ 1 round ‘Cindy’ (Rx: 5 C2B + 10 Push-up (chest to ground) + 15 Jumping Squats) D) 30…
Wu:Gymn + elbow mobility A: 2 rds 4/4 turkish get up /light kb/ 6/6 one leg burpee 8/8 one arm sit up 10/10 kb one arm snatch B:10min Power snatch climbing heavy 5×4 C: „B” last weight 3×7 snatch high pull D: For time 100-80-60-40-20 Duoble under (open 1,5x simple) 10-8-6-4-2 burpee toes to bar…
A. Gymn. + 2rds.: • 1’/1′ side plank • 40m front rack carry @double medium KB • 40″ superman hold B. Weightlifting ☆ 6×1 Complex @80% of P.Clean max / No TNG! • 2 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time • 18-15-12-9-6-3 Wallballs @increasing weight (8/9/10/12/15)…
A) gymn + 2 sets of: – 10 scap pull ups – 10 deadbugs – 1′ row B) EMOM 15′ 1) 5 weighted strict pull ups 2) 10 bent over bb rows 3) 10 def. ring rows C) 3 RFT: 20/16 cal row 15/15m OHWL @24/16 KB 70 DUBS
A. Gymn. + 2 rds.: • 16 alt. see – saw KB presses • 8/8 windmill @KB • 15 air squats Then, barbell warm- up together. B. Weightlifting ☆ Let’s see your max in 12′ • Power Clean & Jerk C. For Time ☆ ‘Grace’ / TC: 5′ • 30 C&J @61/43 50/35 D. Acc….
