1. General Warm- up + 2 sets
* 3 Tall Squat Clean
* 3 Front Squat
* 3 Strict Press
* 3 Jerk
* 6 Btn Barbell Rotations
2. 2x EMOM 6′ / 2 min rest
Odd: 3 C&J @75%
Even: 11 Target Burpees
3. EMOM 14′
1. 15/12 Cal Row
2. 10 OHS @43/29
4. 4-5 sets
* 8/8 Bulgarian Split Squat @1 DB
* 16 Alt. DB Bench Press
Week 1: day 5 Wu: Gymn Amrap 8′ 5 hand climb 10 alt. hip thrust 15 incline cuban press 20 sec hollow rock A: Power Clean&Jerk 5 sets: 2 power clean + 2 jerk (split, power) 65-70% B: Oxygen Every 5 min x 5 25 cal cardio 400 m run / 550…
Week 5: day 30 A: 3 rds 1 min cardio 5 burpee pull up 9 reverse burpee 13 kb sumo deadlift high pull (easy kb) B: Power Snatch 5 reps: 40% 4 reps: 50% 3 reps: 60% 2 reps: 70% 1 reps: 80% C: FSQ E90 x5 5 reps: 50% 5 reps:…
Week 5: day 29 A: 3 rds 20 jumping jacks 16 alt. v-ups 12 plank to push up 8 ring row 4 hand climb B: Hspu , handstand walk practice Tc 10 min Rx: Every min 10m hswlk x 10 C: Partner wod MAx distance row 24 min Every 3 min :…
Warm up: Gymn + mobility 3rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Power 7 E2mom x5 – 10 push press climbing – 8-15 invertalt row B: Huncutka 3 rds 30 wall ball 10 alt devil press 15-22,5/10-15 kg 10 x 10-10 m inga run C:…
1. SMR + General Warm- up + 2 rds. * 12 hip thrusts * 12 shoulder taps * 6/6 dead bugs with foam roller * 6/6 half cossack squats 2. 6 sets / 2 min rest between sets * 12 weighted sit ups @DB * 10 slam ball https://youtu.be/k9W6g9LvXDI * 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY 3. Rowing…
1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…
