1. 2 sets
– 10 deadbug pullovers
– 10/10 seated band pulls
– 5 strict pullups
2. Handstand Hold
Rx: Freestanding HS hold take 3 attempts to hold as long as possible.
Open: Wall facing HS hold as long as possible
3. 2x AMRAP 8′ / 2′ recovery cardio
– 4 Cleans @80% of squat clean
– 30 DU’s
– 6 BMU / Jumping BMU
– 15 Target burpees
4. Acc. Work / 3 sets
– 14 gorilla KB rows
– 8/8 seated see-saw press
– 20 seated leg raise overs /paralette/
1. Activation and Barbell warm-up for C&J 2. C&J Complex / E1’30” for 9′ 1.-2. @75% 3.-4. @80% 5.-6. @85+% 3. AMRAP 20′ – Low intensity!! – 750m row – 20 burpees – 15 jumping strict pull-ups 4. Interval Rowing / 5 rounds – 200m easy – 200m hard Then 5′ cool-downs
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 +…
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…
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex 1 snatch lift off + 1 segment power snatch + 1 hang power snatch C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…
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’…
A: activation – 2 sets 6/6 kb SL RDL @mod 6/6 cossack squat 6 kang squat B: 4 sets 200 m row 40 m cross body carry 20/20″ side plank C: Deadlift – 4 sets 1. 8 reps @60% 2. 8 reps @70% 3. 8 reps @80% 4. max reps @75% of your 3rd set…
