SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 pvc pass trough
30 sec deep sq hold
10 cat camel
10 squat jumps
B: Sn bb warm up then,
10 snatch rx:sq ct/ct: power+ ohs 15-40 kg
10 snatch 20-50 kg
10 snatch 25-60 kg
5 snatch 30-65 kg
5 snatch 35-70 kg
C:” ThrusterHSPU” Climber
1-2-3-4-5-6-7-8-9-10
1 Thruster
1 Hspu
D: 3 sets
30/30 sec super star plank
BB W-U_ 1.PRE-LIFTING -TALL CLEAN + TALL JERK 3X2+2/1’ @BB 2. C&J (SQ) EMOM 4’ -2+2 @50-55-60-65% E2MOM 6’ -2CL+1J_NO TNG @75-75-80% 3. WOD_3RDS FT -10 SDHP @BB 40/25 -15 T2B -20 FR SQ @BB 40/25 4.ACC 3X/20″ 40″ HEEL TOUCHES @CRUNCH POSITION
HOMEBODY 54. NAP HAPPY BDAY STRONG BODY! ❤️ #9 A: Mobility+ Gymn 5′ B: EMOM 9′ 40″/20″ Down ups Hollow hold flutter kicks Opposite arm- leg raise in superman C:Amrap 9′ 9 single arm snatch /left @bottle 9 single arm russian swing /left 9 atomic sit up@ bottle 9 single arm snatch/right 9 single…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 6/6 crab and reach 12 snow angel 5 reverse burpee 20″ superman hold B. EMOM 12′ – 4 sets 1. 15″-20″ active hang on bar + 15″-20″ HS hold at wall 2. 5 Deadlift + 5 Power clean + 5 Press @ empty! BB (Basic:…
A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 4 ohs (open:1 power snatch + 3 ohs)…
BB W-U_ 1.PRE-LIFTING -SN GRIP PP + OHS 3X2+2/1’ @55% OF 1RM PSN 2.PSN EMOM 4’ -3REPS_ @55-60-65-70% E2MOM 6’ -2REPS_NO TNG @80-80-85% 3.DEF. SN PULL -E2MOM 6’_3REPS @110% OF 1RM PSN 4.BSQ @EXPLOSIVE CONCENTRIC PHASE! -E3MOM 9’_5REPS @75% 5.WOD_AMREP 8’ 3RDS OF -10 ALT OH LUNGES @42.5/30 -10 T2B THEN MAX REPS PSN 6.ACC_3SETS/1’…
CROSS SMR+General warm-up + Mobility A. 3 sets: 20″ HS hold 10/10 – 90/90 hip mobility ( https://www.youtube.com/watch?v=dMsXx_Qqpj0 ) 15m tiger walk B. Gymnastics – HSPU Strict / Kipping / Pike push-ups *4 x Amrap-1 / 1′ rest between C. Lifting – Back Squat / Lower body strength Work-up to a moderately heavy weight then, …
