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 @70% 10 @65%
4. AMRAP 10′
* 35 DU’s
* 7 DB santches / right arm @22.5/15
* 7 DB snatches / left arm
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…
1. Activation / 3 rds. * 20 hollow rocks * 20 arch rocks * 8/8 kneeling strict presses @ easy KB 2. Gymnastics / EMOM 10′ Odd: 7/10 Kipping HSPU Even: 7/10 C2B 3. Push Jerk in 8 min Find your heavy daily rep / Not Max WEIGHT !!! 4. For Time * 12 DL…
CROSS SMR+ Warm-up + Mobility A. 3 sets: 10/10 Suitcase Deadlift @ light KB 10/10 alt. leg raises in plank position 10/10 bent over scapular retraction @ 1,25kg plate ( https://www.youtube.com/watch?v=RS1_df0xKIE ) B. Lifting – Deadlift A. Work up to about 50-60% of your max (light, moderate weight) , focus on technique B. Every 90″ x…
CROSS SMR+ General warm-up + Mobility A. 3 sets: 10 Banded good morning 8/8 split squats – no weight! 20″ superman hold B. Strength / Lifting ~ Back rack split squat @ increasing weight *4 x 8/8 reps, 90″ rest btw. sets ~ Pause Deadlift – with 3″ pause below knee *4 x 5…
A: Mobility Gymn 10′ B: Superset 4 x 12/60″ Goblet squat @any heavy weight Bent over row @ any weight C: FOR TIME TC:12′ Thruster @any weight 10/8/6/4/2 Deadlift @any heavy weight 4/8/12/16/20 Jumping Jack 50/50/50/50/50 D: 3X10/10 40″ QL bend @duo bottle overhead E: Stretching
