A) gymn + 80m spider walk
*e30″: 3 sit ups
B) barbell warm up,then..
EMOM 12′
1 OHS, climbing from 50% of 1rm
C) 5 sets of:
7/7 DB push press
7 strict pull ups (rx:weighted)
D) In 8 mins:
30 WB
20 Box Jumps @60/50
30 T2B
20 Box Jumps Overs
Max Slam Ball OTS / alt. DB Snatch in the remaining time. (U choose)
SMR & GYMNASTIC & MOBILITY A: 3 set 10 m crab walk 10 m spider walk 10/10 rdl 10 alt kb sumo dl high pull easy weight B: Kotsog Turk 3.0 3 rds 20 bsq 15-60 kg Ct: goblet sq 4-32 kg 20 swing 8-32 kg 1 min rest 3rds 15 fsq 15-50…
1. 4 rds. * 10 Snow angels * 12 Alt. superman * 14 Hip thrusts * 16 Deadbugs 2. AMRAP 30′ /moderate tempo/ * 14 box steps @db easy DB * 12 Alt. snatches * 300m Row * 14 air squats * 12 sandbag clean (not squat clean) * 200m Run 3. Stretching
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…
1. Activation / Half Tabata 20″ work/ 10″ rest a. Reverse lunges @just barbell b. V- ups 2. Gymnastics / E1’30” for 7’30” * 12 Weighted sit- ups * 3-5 Strict HSPU * 3-5 Strict ring pullups 3. Split jerk from ground / For time / TC: 8 min 2 @85% 4 @80% 6 @75% 8…
A. GYMN+MOB B. EMOM 9’: 30” SKATER JUMPING; 30” HOLLOW HOLD; 30” HIGH HIPS HOLD IN SPIDER POSITION C. FOR TIME TC20’: 100/80/60/40/20 JUMPING 25/20/15/10/5 OVERHEAD SIT-UPS 25/20/15/10/5 DEADLIFTS THEN 3’ REST AND GO TO D. D. FOR TIME: 21-18-15-12-9-12-15-18-21 G2OH; SEATED LEGS RAISES (CLOSED, EXTENDED LEGS)
Week 5 Wu.: 5’ Amrap 12 Crab reach 10 snow angel 1/ TGU @easy weight 5/side Windmill @easy weight B.: STR. E2MOM 2 x 3 strict press + 5 Push press 2 x 2 Strict press + 4 Push press 2 x 1 Strict press + 3 Push press *…
