1. 1 set
– 1 min row @easy
– 7 no hook, no contact muscle snatches @bb
– 45″ row @mod
– 5 tall power snatches @bb
– 30″ row @hard
2. Snatch Complex / 1’30” X5
1.-2. @75%
3.-4. @85%
5. @85++%
3. For Time 6 rounds
– 10 HSPU / Box HSPU
– 10 Fr. Squats @42.5/35
– 15/12 cals row
4. Acc. Work
a. 3x 40″ work/ 1 min rest
– prone angel
b. Tabata 20″work / 10″ rest
– hip thrusts in side plank pos.
A. Warm-up: Amrap 6’ 50 Mountain climbers 1/1 TGU @ 12/8kg KB 10 Scapula pull-ups 10 Banded good morning B. Wod Amrap 15’ RX: 10m Walking Russian swing 16-24/8-16kg 10m Handstand walk 10m Lunges walk 10m Tiger walk OPEN: 10 Walking Russian swing 10m Lunges walk 10m Burpee broad jump 10m Bear walk C. Strenght…
A: activation – 2 sets 1′ cardio 10 banded rev nordic curl 20/20″ split squat pulse B: 3 sets 15″ row @max effort 15/15 m SA farmer carry @heavy 15 feet elevated hip thrust C: Deadlift 2 warm up sets, then: 8 reps 70% 6 reps 75% 4 reps @80% 2×2 reps @90% 90″ rest…
A: activation – 2 sets 1′ cardio 5 walkout 5/5 hip flow 12 alt toe touch 12 deadbug B: 5′ AMRAP 5 push up 10 gorilla row (R+L=1) @mod 15 air squat C: 5 x 5′ hard work (2 mins rest between rds) 21-15-9 am swing hrpu remaining time: max cal cardio 15-12-9 wallball T2B remaining time:…
A. Warm-up: 5-7 mins. SMR Then 3 Rounds of: 10 Medball clean @ 6/9kg 5 Bp Broad jump 30/30s. Side plank 15 m hswlk/tiger walk B. Wod RX: 15-12-9-6-3 Heavy wall ball 12/9kg 5-4-3-2-1 Muscle-up (Ring or bar) OPEN: 15-12-9-6-3 Wall ball 9/6kg 10-8-6-4-2 Pull-up or Inverted Ring row C. Clean RX: Power clean Daily…
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’…
Wu: 2 sets with band 10 side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10/10 Single leg glute bridges 10 Bird dogs 10 Squats Front Squat: 5 sets 1 Pause Front Squat + 4 Front Squat 60-65-70-75-75+% *Pause Front Squat is 3 seconds in the bottom of the squat Wod: 2 rds…
