1)5′ amrap
12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber
2)Lifting
E90″ x 1 complex x 5 rds
Complex: 1 hang squat clean+ 1 tng squat clean
Climbing weight, up to 80-85 % of hang sq clean
3)Deadlift 4×3@ ~75-80 %
2′ rest btw sets
4)12′ EMOM
Min 1- 12-15 medball squat clean
Min 2- 12-15 double KB STOH@2x 12/2x 20 kg KB
Min 3- 15-20 abmat sit up
Min 4- 10/12 cal row
HOMEBODY WU: 3 RDS 30″ Wall Seat 20 Keeing Hand Cirlce Forward 12 Air Squat 20 Keeing Hand Cirlce Backward B. 6 RDS 6 Squat Jump 6 Hand Raised Push Up 6 Jumping Lunges 6 Diamond Push Up 6 Cossac Squat 6 One Hand Burpee Buy In 20 Thrusters Then 5 RDS 5 Wall Climb 5…
A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C. /1. AMRAP 6′ • 8 OHS @16/24 KB • 8 Target burpees 3′…
HOMEBODY 20. NAP A: Gymnastic B:EMOM 49′ – 7 sets 1) 30-35-40-45-50-55-60 High Knee Run 2) 8-9-10-11-12-13-14 Burpees 3) 20-25-30-35-40-45-50 Plank Jack 4) 10-11-12-13-14-15-16 Thrusters 5) 10-15-20-25-30-35-40 Straight Body Ceiling Reaching Crunches 6) 12-13-14-15-16-17-18 GTOH 7) Rest walk (nasal) C: STRECHING
A. WU: 3 rounds of: 10 down-ups 20 alternating lunge steps 10/10 deadbug 30″ Wall sit B. Single leg squat on chair x 10/10 reps NO rest! Single leg RDL with asvanyviz (2×1,5-2 liter) x 10/10 reps rest 60″ x 4 sets C. 4 sets of: 5 minutes ON (work) / 1 minute OFF…
Mobility: General Activation: 4′ (4RDS-No Rest) …
A. Gymn. + 3 Rds.: • 40″/40″ side plank • 10 hamstring curls @trx/ring/fitball • 15 banded pull- aparts B. Weightlifting ☆ 5x Snatch Complex • 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch ☆ Tempo Back Squat • 4×7 @60% 3-1-x-x C. EMOM 16′ • 1. 15/12 cals…
