1. 2 sets
– 6 scap pulls
– 5 snatch press unders
– 6 scorpions
– 10 prone snow angels
2. Snatch Complex / 4 sets – E1’30” @75%
– 1 snatch lift off + 1 squat snatch + 1 OHS
3. Front Squat Complex / 4 sets – E1’30” @mod. weight
– 1 reps + 10″ fr. rack hold + 1 reps
4. 4x 3 rounds / Rest 1’30”
– 1 rope climbs
– 3 squat cleans
– 5 ring muscle-ups / 5 ring muscle-ups box progression https://youtu.be/dnpg6R2jKiM
5. Acc. Work
– accumulate 3 min of hollow hold
A: activation – 2 sets 1′ cardio 10 plank to dolphin pose 10 low switch cossack squat +2 sets 10/10 db external rotation @mod https://www.youtube.com/watch?v=t5Ft8OMG_D8/ 10/10 feet elevated side plank hip thrust B: clean complex – 6 sets 1 hang power clean + 2 hang squat clean + 1 squat clean @80% 90″ rest between…
Warm up: 3 sets: 30” HS hold 14 Bird Dog 20 Shoulder taps in plank 10 light Kb am swing 10 cossack squat Then: 8 min practice Hswlk B:8 min Find your 3 rm hang sq clean( open: easy-medium power clean technik) C: Metcon 3-4 Rounds for Time 400 meter Run / 500 m row…
Warm up: gymn+ shaolin in 10 min A) EMOM 9’ Min 1- paralett L-Sit hold x 30” Min 2- Double Unders x 50 (Open:100 SU) Min 3- Tiger walk forth and back 10/10 m B)AMRAP 28’ in team of 2: * 1000 m row( one work, one rest) * 400 m run (together) * 40 m…
A: activation – 2 sets 10 childpose Y raise 30 sec cardio @mod 5/5 SL RDL hold (5″ hold each reps) 15 sec cardio @hard B: practice – 6 mins 6-weeks-goal session C: 3 sets 4 snatch grip RDL @31X1 @75-80% 4 wtd double box dips @31X1 90-120″ rest between rds D: for time – TC:…
1. Activation, then Amrap 8′ – easy 350m row – 10 Am. swings @12/16 – 10 wallballs @6/9 2. E2′ for 12′ – 20/16 cals row – 4 deficit kipping HSPU 3. Open 20.2 Amrap 20′ – 4 DB thrusters @1×22.5/15 – 6 T2B – 24 DU’s 4. Acc. Work – Accumulate 100/100m suitcase carry…
1. 2 sets – 5/5 banded RDL – 10 good mornings @bb – 20″ hollow hold 2. „Chaos” Amrap 7′ – 10 Thrusters @43/30 – 10 Bar facing burpees 3. Deadlift / EMOM 5′ – 1 rep @85% 4. For Time / TC:5′ – 100 WB @9/6 5. Acc. Work / 3 sets – 20…
