1. Activation / 3 sets
– 20 hollow rocks
– 5 kipping swings
– 5 ring face pulls
– 10 DL @1 easy KB
2. AMRAP 4′ x4 / active rest – 1’30” easy row
– 15 T2B
– 10 DB Cleans @2×22.5/15kg
– 10 DB Push Presses
3. Acc. Work / 3 sets
– 6/6 bent over KB rows @heavy
– 8/8 arnold presses
Then,
– accumulate 2′ pike up hold on row
WU: Gymnastics + Shoulder mobility w. PVC pipe Then, 3 Rounds of: 5/5 1-arm KB sots press @ easy KB 15 Reverse Snow angel 10/10 Side plank w. rotation A.Strenght 3x 8 Push Press 3x 5 Push Jerk B: Wod 21-15-9 Cal row Double Kb thruster medium 2 min rest 9-15-21 Pull up Burpee 2 min…
1. General Warm-up + 2 sets * 5/5 Worlds Greatest Stretch * 5 Snatch High Pull * 5 Tall Snatch * 5/5 Hip Thrust 2. Find your daily heavy rep Squat Snatch in 12 min 3. AMRAP 5′ * Max rep target burpee 4. Rowing 10′ * Every minutes, perform 15 seconds as fast as…
WU:3-5’gymnastic 3 rounds: 5 Walkout 10 Slow push up 10 Lunge A.Practice 12’ skill: Choose 2 excersises from this list and prcatice them in 6-6’ – DU – Pullup variations(kipping, butterfly, C2B) – MU on ring or bar – Skin the cat – Feestanding HS – HSPU – HS walk – T2B B.Wod AMRAP 30’…
Warm up: gymn+ tabata: down up with jump up A: Acc) 1 round/ always 1’ work:30” rest – superman hold – reverse plank hold – tiger crawl hold – opposite arm-leg raise in tiger crawl pos B:Power Clean + hang power clean squat clean+ hang squat clean + jerk up to heavy C: Deadlift E2’…
1. Warm-up for Squat Clean and hip mob. 2. Clean Complex / 1’30” X5 1.- 2. 1+2 @80% 3.- 4. 1+1 @85% 5. 1+1 @87+% 3. 5 rounds for time/ TC: 20′ – 30 air squats – 20 alt. DB snatches @22.5/15 – 10 box step ups @22.5/15 4. Acc. Work – 100 hip…
A: activation – 2 sets 5/5 shinbox thoracic rotation 5/5 shinbox good morning 5 glute bridge V-walkout 50 su B: practice – 8 mins 6-weeks-goal session C: 3 sets 300/250 m row 16 hamstring march @mod 12 dual kb floor press @mod D: EMOM 10′ odd: 5 snatch grip RDL @70% even: 3-5 double box weighted…
