1. 2 sets
– 7.5m KB bottom up carry
– 5/5 dead bug KB pull overs
– 5/5 RDL + knee drive
2. Clean Complex / 4 sets @75% / E1’30” for 6′
– 4 clean lift off + 2 power cleans
3. ‘Honey Badger’ – 5 rounds for time – TC: 22′
– 50 DU’s
– 10 Thrusters @61/43kg
– 12 Bar facing burpees
4. 3 sets
– 12 hip thrusts on bench @without weight
– 12 fitball leg curls
A. Warm-up: 3 rounds of: 12 Down ups 6/6 Single Leg glute bridge on floor 12 jumping squats 50m KB goblet carry (kb don’t touch the chest) B. In 10 minutes: RX: Cluster 1RM OPEN: Cluster + Thruster @ moderate weight x 7 sets C. Wod For time: 12-9-6 Cluster 400m Run btw. sets RX: 60-70/35-45kg OPEN:…
1. Warm-up for Power Snatch and C&J in 8-10′ 2. Power Snatch / E1’30” for 6′ 1. 3 reps @60% 2. 3 reps @70% 3. 2 reps @75% 4. 2 reps @80% 3. C&J / E1’30” for 6′ 1. 2+1 @70% 2. 2+1 @80% 3. 2+1 @85% 4. 1+1 @90% 4. EMOM 21′ 1. 15/12…
Week 1: day 2 Wu: 3 rds 45 sec jumping jack 10 arch rock + snow angel 6/6 one leg kb rdl A: 8-10 min practice ( pull up, c2b, bar-ring mu, hswlk, hspu, du) B: 3 rds 15 m hswlk / bear wlk 3 bar mu / kipping c2b pull up 30…
Warm up: gymn+hamstring and shoulder mobility A: 3 light rds 5 wall climb 10 squat rock 10-10 bulletproof shoulders 5 get up jhonnie B: BB warm up Amrap5′ 1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4 then 10 min Find your heavy complex 1 cluster + 1 thruster + 3 front squat C: Metcon…
WU: 3-5’ gymn. + 3 rounds: 15 Banded Good morning 10 get up jhonnie 10 snow angel A: Emom 15’ – 8-10 shoulder press – 8-10 bench row B: Metcon 3 rds 20 back squat 20 hang clean 20 push jerk barbell weight: 40-60/25-40 kg ; basic: dumbell / kettlebell 3 min rest 3…
Week 4: day 27-28 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack dumbells…
