1. Activation / 3 rds.
* 15 Bench Presses @just barbell
* 250m row
* 10 Stiff leg deadlifts @db DB
2. Gymnastics / 3 rds. / 1’30” rest btw. rds.
* 10 unbroken strict pull-ups
* 6 unbroken ring dips / box
3. Back Squat
Find your heavy single in 12 min,
Then 3×3 @80% of 1RM
4. Cond. / For time 3 rds.
* 400m Run (or row)
* 15 Deadlifts @Round 1: @60% of 1RM, R2: @72%, R3: @80%
* 15 Bar facing burpees
A. SMR + Gymnastics B.Warm-up: 3 sets: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 fsq + 3 strict press @ empty BB 20″ HS hold 8 abmat sit-ups 8 alternating box step-ups C. For time: Buy-in: 25 Target Burpees Then: 3 rounds of: 20 Power clean @ 35/50kg 15 HSPUs or…
SMR & GYMNASTIC & MOBILITY A: 3 sets 12 bird dog 6 get up jhonnie 12 cat camel 6 one leg burpee B: 4 sets 10 deadlift climbing max load 50-60% 10 Bench press choose weight C: „ohhhlalaa” tc:15 min 30 clean & press 30 sit up 30 power snatch 30 v-ups…
HOMEBODY 74. NAP A.Amrap 6′ 10 scapula push-ups + 10″ push-up position hold 8/8 alternating toe touches 8/8 single-leg hip thrusts B.4 sets, for quality: 10/10 Half-kneeling press 10/10 Staggered stance row 10 Goblet Squat 10 RDL * 1′ rest btw. sets C.5 rounds for time: 20 Alternating reverse lunge steps 15 Russian swing…
CROSS SMR + General warm-up + Mobility A. 2 sets: 15 snow angel 15 scapula push-ups 10 ‘strict’ hollow to arch hanging on bar ( https://www.youtube.com/watch?v=_WshMk2FXoE ) B. Gymnastics- T2B 2 x 10 kipping swing + T2B practice in ~ 5-8 mins. *If you can do T2Bs then do: 3 x Amrap / rest 1′ btw. …
CROSS SMR + General warm-up + Mobility A. Emom 6′ 15 jumping jack + 10 air squat + 5 down-ups * All in the same minute B. Amrap 16′ 1′ double-unders ( or practice) / single-unders / jumping jack 10 kipping Pull-up/ banded pull-up / 15 ring row 15 Hollow rock 10 Plate Thruster…
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30”/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
