1. Act. 2 rounds
* 14 Alt. superman
* 14 Hollow rocks
* 14 Good mornings
* 14 Alt. v-ups
2. EMOM 10′
Odd: 3-5 strict HSPU + 3-5 kipping
Even: 3 Strict pull-ups + 3-5 kipping or butterfly
3. Clean
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk
2x @70%, 3x @75%
4. For Time / TC: 20′
* 100 Pull-ups / Ring rows
* 100 Push-ups / HRPU
* 100 Butterfly sit-ups
* 100 Air squats
SMR & GYMNASTIC & MOBILITY A: 3 sets 8scapula pull up 10 skeater squat 12 barbell muscle clean B: Power clean climb; max load 60-70% Every minx 10 1 high hang+ 1 hang clean + 1 clean Every catch position 3 sec pause C: ” Ulululu” Buy in: 40 cal row/ski/aab 12-9-6 …
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 + 2 hang power snatch @ increase weight after every 2 rounds Snatch Pull – 3×3 @100% of 1RM …
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
Week 2 Wu.: 3 rds 6 Hindu push-up 14 Tiger Position pull through @1,25kg plate 12 Frog bridge 6/side Bottom Up KB Press A.: E2MOM 1x 5 Strict press + 6 Push Press (50 % of 1RM SP) 2x 4 strict press + 5 Push Press (60% of 1RM SP) 2x 3 strict…
A.: 5’ Amrap 6 Half burpee step 8 Scapula push up 6 Tuck Jumps 12 Glute Bridge B.: 3 rds 20 Goblet Cossack squat 18 Frog Bridge 12/12 Single Arm Overhead Reverse Lunge 40” Plank with Alternating Leg Raise *20-25” rest btw. C: 15’ Emom 45” work /15” rest Bridge with Alternate Leg Raise Air…
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…
