A) gymn + 3 sets :
– 10 steps spider walk
– 5 cat camel
– 10 OHS w/ PVC pipe
– 5 pass through
– 5 tempo air squats /5-3-x-1/
B) 1 rep max Squat Snatch !
C) AMRAP 9′
– 7 hang squat snatches @30/20
– 7 box jumps @60/50
D) 2 sets of:
– 16/16 side plank hip ups
– 32 barbell side band
Wu: Gymn + shoulder & elbow mob A: Amrap 6′ 30 shoulder taps push up hold (rx:20 shoulder taps hs hold position) 10 alt one leg romanian dl high pull w.bb 10 alt cossack sq 30 jump to plate B: 10 min HSPU/ring mu practice / technic C: Amrap 20′ 1 rope climb 10 thruster 30/25 (rx 40/30)…
Wu: gymn+shoulder mobility A: easy cardioburpee park 2:30 skierg 5 burpee 2:30 row 5 burpee 2:30 aab 5 burpee B:BB wu 5×3 Push Jerk climbing heavy C: For time 30 push jerk 40/25 (open 30/20) 15 pull up 20 push jerk 50/35 ( open 40/25) 10 c2b 10 push jerk 60/15 (open50/30) 5 Bar muscle up…
A. Warm-up: Gymn + 3 sets of: 60s. Cardio machine 15 Ring Row 10/10 KB Strict press 30s Hollow hold B. 5 Rounds for time: 3 Wall climb 6 Burpee 9 Double KB Hang power clean @ 2×20/12kg 12 Toes To bar Tc: 15’ C. Barbell Strict press (from ground) 4×10 reps @…
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)6′ amrap * 7/7 bird dog * 7/7 side plank rotation * 7/7 single leg hip thrust * 20″ wall sit * 7 BB press * 30″ high knee run 2)Lifting: Rack jerk (split or push jerk) 4×2, climbing, 90″ rest btw sets 3)Strict HSPU 6x 2-5 reps 30″-1′ rest btw sets Rx: deficit Open:…
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…
