1. Activation: 4 rounds / 30″ rest between sets
* 20 Hollow Rocks
* 20 Alt. Superman
2. Back Squat – Front Squat / 5 sets / 1’30” rest between sets
* 4 Back Squats + 3 Front Squats @73% of front squats
3. Clean + Push Jerk / 5 rounds / 1′-1’30” rest between
* 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @climbing weight
4. WOD / For Time 2 rounds
* 50 Wallballs
* 10 Bar Muscle- ups / Jumping Bar Muscle- ups
SMR & GYMNASTIC & MOBILITY A: 3 rds 8/8 scorpio 8/8 one leg bridge thrust 8/8 one leg burpee B: Every 3 min x 10 10 Alt. Overhead lunges 15-50 kg 10 Alt. Dumbell Devils press 5-30 kg 1-3 wall climb C: 4 sets 10 strict toes to bar 10 seeted bb good…
Week 6 A.: Amrap 5’ 4/side Windmill Kb press @easy weight 6/side KB High pull @easy weight 14 Low switch Goblet Cossack squat @easy weight 10 Dead bug B.: 5 rds TC_15’ 30” row* target 60% 4 Lateral burpee over the rower 20” row *target 80% 6 Double DB Thruster 2×15-17,5kg/10-12,5kg 8 Diamond…
A. 1. Act. / 2 rds: * 15 Good mornings @barbell or band * 30″ Plank * 10 RDL @barbell or db KB 2. Find your daily heavy deadlift 3. Cond. / For time ” Elizabeth” 21-15-9 Squat Clean @61/43 Ring dips B. 2. For Time * 10 Burpees * 10 Burpees * 25…
Week 3 Wu.: 5’ Amrap 6 Snow Angel 4 Hindu push up 5/ Single leg RDL @easy weight 5/side Single arm R. swing A.: STR 5x 3 strict press + 5 push press (70% of 1RM SP) *rest 75-90” B.: 12’ Amrap High Skill at 00:00, 6:00 70 Du…
SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B:”Power body & lungs” Every 90 sec x 8 even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB odd: 10 barbell row chin up grip + 30-50 du…
CROSS SMR+ General warm-up + Mobility A. 3 sets: 8 Cuban Press @ 2 x 1,25kg plate (https://www.youtube.com/watch?v=XpcOM9Np9LQ ) 8/8 Bird Dog 8/8 Cossack Squats B. Lifting – Snatch Warm-up with empty BB…. then, Emom 8′ 1 power snatch + 1 hang power snatch + 1 OHS ( @60% of your 1RM , women:…
