A) gymn + amrap 7′
– 10 reps 90/90
– 10 bird dogs
– 10 dead bugs
B) barbell warm up for the lifting, then..
Daily max in 9 mins :
1 power snatch + 1 low hang power snatch +
1 hang power snatch + 1 high hang squat! snatch
C) 4×3 low hang snatch high pull @120% of B
D) Amrap 6′
2 strict pull up
4 push ups
8 V-ups
10 jumping squats
E) 2x
24 hollow rocks + 24 banded pull aparts
A) gymn + 8×45″ row @16/18/20/22/24/26/28/30 s/m B) 1/1 rep max TGU in 8 mins (rx: with barbell) C) Front Squat 13-11-7-5-3-2 reps, climbing from 60% of 1rm D) 1’40” max out / 20″ rest x 1 round 1) Ski for distance 2) alt. DB hang clean & stoh 3) Bike for distance 4) OH…
SMR & GYMNASTIC & MOBILITY A: 3 sets 10 stand to squat 10 hang muscle snatch 10 jump ohs with pvc B: Snatch rx: squat sc/ct: power in 1 min Every 10 sec 1 sq snatch only bb 30’rest in 1 min every 15 sec 1 sq sn +5-10 kg 30’rest in 1 min…
W-U E30” CHANGE ANIMALS FOR 6’ (12 ANIMALS) 2.WOD_CHIPPER IN 2 PERSONS TEAMS -30WB IN PAIRS (1-1) -50 PULL-UPS -30 PARTNER PISTOLS -50 AM SWINGS -50M KB OH LUNGES -2′ PLANK (CHANGE ANYTIME) -50M KB FARMERS’ CARRY -100 KB SNATCHES -50M KB FARMERS’ CARRY -2′ PLANK (CHANGE ANYTIME) -50M KB OH LUNGES -50 AM SWINGS -30 PARTNER PISTOLS -50 PULL-UPS -30WB…
CROSS SMR + A. 2 sets: 1′ easy shuttle run 15 Hip thrust 15 Snow angel 16 (8/8) Dead bug B. 3 x EMOM 8′ / rest 2′ between EMOMs ( 28 mins ) *You can change the order in any way Emom 8′ – 5 Power Cleans + max reps box jumps until 40″…
A) gymn + amrap 6′ – 8 Down ups – 8 ‘get up Johnie’ – 12 m carb walk B) 3×11 UB strict pull ups C) E30″ for 9′ – 18 sets 1 power snatch @75-80% of 1rm D) Amrap 16′ Buy in: 60 WB 4,8,12… reps – DL @90/60 – facing burpee – t2b – box…
WU.: 3 rds 10 alt. superman 6/6 single leg Glute bridge @ at 6 hold 10” on top 12 Dead bug A.: 6 sets of every 75” 1 Snatch Grip Deadlift 1 Snatch Grip High Pull 2 Low Hang Power Snatch * same weight 55-60% of 1RM of Power snatch B.: Every…
