1)2 rds
– 6/6 shoulder taps in tiger position
– 6/6 single arm deadlift with KB
– 20″/20″ split squat hold
– 10 hollow rock
2)Lifting
E90″ x 1 complex x 5 rds
Complex: 1 squat clean + 1 FSQ + 1 jerk
Climbing weight, up to 80-85 % of jerk
3)Strength: Deadlift 4×3@ 80 % ( same or little bit more, then previous week
2′ rest btw sets
4)12′ EMOM
Min 1- 12-15 wall ball
Min 2- 10-12 HSPU / 4 wall climb / 10-12 pike push ip
Min 3- 15-20 abmat sit up
Min 4- 40 DU / 80 SU
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…
A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…
1)7′ amrap * 8 OHS facing wall * 12 banded good mornings * 12 alt sh. taps in push up pos. * 50 SU * 20″ HS hold/wall * 5 burpee 2)Lifting: 1 snatch high pull + 1 power snatch 5 sets, E90″ 3)BSQ 3×3, same w., 90″ rest 4)8′ amrap * 10 thruster@ 2x KB…
A) gymn + 2 sets of : – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) 4 Rounds (with easy pace) of : – 400m Run – 1 mile AB or 1 K Ski – 400m Run – 1 K Row C) Be relaxed and hold the poses for 1 full…
A. Warm-up: Gymn. + 20s. Running 8 down ups 20s. Jumping Jack 8 Downward Alternating Toe Touch x3 sets B. 250 sit up Every 25 reps do: • 5-5 Bulgarian split squat • 10 Skater Jump • 15 Air Squat C. 5 sets of: 25s. work / 10 s. rest 25s. – Plank 10s. –…
Wu: Gymn+shoulder mob A: Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate B: 10 min Double under practice (rx triple under) C:”Dumbell party” Amrap 18′ 10 left arm push press 10 burpee box step overs w. dumbell 10 right arm push press 200 m ↔️Inga run (10m) 20…
