SMR & GYMNASTIC & MOBILITY
A: 3 rds
40 s pigeon position
30 s alt. leg extension bridge on hold position
20 high knee run
10 hand climb + joga push up
B: One leg squat on the box
5 set 6 / 6
C:”Hippé”
10-8-6-4-2 Snatch climbing Rx: Squat Sn 30/20-40/25-50/35-60/40-70/45 kg SC:Power /Sq 20/15-30/20-40/25-45/30-50/35 kg CT: Power/Hang power 20/15-25/17,5-30/20-30/20-35/22,5kg or kb snatch but / arm
20-16-12-8-4 Hand relaese burpee
D:3 sets
45 sec D-ball hold
15 arch rock
SMR & GYMNASTIC & MOBILITY A: 3 sets 10-10 m monster walk 30-30 sec super star side plank position elbow to knee 10/10 dumbell row in tiger position 10 alt goblet cossack sq B: Bsq: Every 3 min x4 8 reps pause 32×1 60% C: 24-18-12 Alt. Kettlebell dead clean & jerk 8-24 kg T2b…
1. Act. 3 rds. * 20″ Squat hold * 20 Alt. superman * 20 Hollow rocks 2. Clean / E1’30” for 7’30” * 1 Power clean + 1 Hang p. cl. + 1 Push jerk @2x @75%, then 3x @80% 3. Front squat / E1’30” for 7’30” 5x 4 @80% 4. For Time 2 rounds…
BB W-U 1.PRE-LIFTING -SN GRIP PUSH PRESS + SN BALANCE 3X2+2/1’ @65% OF 1RM SQSN 2.WL-SQSN_TC:10’ -DAILY 1RM 3.WOD_”INGRID” TC:12′ 10RDS FT -3 SQSN @61/42.5 (SCALE IT AS NEED…BUT THIS IS A BENCHMARK.) -3 BURPEES OVER BB THEN 3-5′ COOL DOWN ON CARDIO MACHINE. 4.ACC_3X -10/10 HALF KNEELING WOOD-CHOPS @BAND
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 8/8 Windmill @ light KB 14 alternating shoulder taps in tiger position B. Lifting – Snatch/ BSQ 1. Power Snatch Every 90″ x 6 sets 1 Power Snatch + 1 Below the knee snatch + 1 hang snatch + 1 snatch…
WARM-UP A. AMRAP 6’ 10 WALL ANGELS 10 HOLLOW-ARCHES 10 ALT DB HANG SNATCHES @22.5/15 5 BOX JUMPS @50/40 B. AMRAP 3′ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ WOD_2 PERSON TEAM AMRAP 20’ 10 SYNCHRO T2B 20 SYNCHRO ALT DB SN @22.5/15 ; SYNC AT TOP 10 SYNCHRO BURPEES @SYNC…
SMR + General warm-up + Mobility A. 3 sets: 6/6 Press in split squat position (knee is in the air, slightly above ground) @ light KB 6/6 upright row w/ same KB ( high elbow) 6 Tempo Goblet squat ( 3″ down, 3″ hold, fast up) B. Lifting – Clean 2 sets @ empty BB,…
