1. Gymn. + Tabata Style – 20″ work /10″ rest
2 sets
– Scorpions
– Snow angel
– 90/90 hip „mobility”
– Cossack squat
2. AMRAP 25′ – moderate pace
– 400m row
– 20 russian swings @24/16
– 10 inchworms
– 10 plank ankle taps
3. E4′ for 12′
12-9-6
– HRPU
– 2x weighted V-ups
A: activation – 2 sets 5/5 SL RDL hold (hold 5″ in the bottom position) 10 inchworm 15 m tiger crawl 1′ cardio B: practice – 8 mins make your 6-weeks-goal perfect C: 6-9-12-9-6 – for time snatch grip RDL @70% hspu ring dips / banded ring dips D: 12′ AMRAP 6 alt db snatch @22,5/15 kg…
Warm up: 5’ amrap – 30 m Bear Crawl – 20 Scapula Push up – 30” Plank hold+ 30” Superman hold In remaining time AMRAP Burpee@ warm up pace A)3 sets: – Half kneeling dumbbell hang clean+press x 5/5 – Narrow grip push up x 8-12 – Bottom up KB carry x 20”/20” – 45” Wall…
1. 2 sets – 10 barbell good mornings – 16 deadbugs – 10 cossack squats – 20″ hollow hold 2. Back Squat – 1x 5 reps @60% – 1x 5 reps @70% – 1x 3 reps @80% , then EMOM 3′ – 2 reps @85% 3. 3 rounds not for time – Slow, but continuous…
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…
A. Warm-up: Gymn. + Amrap 8’ 10/10 Single-Leg RDL 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Practice: Rope climb (Legless) Pegboard C. 5 Rounds for time: TC: 20’ 1 Pegboard or 1 Seated Legless Rope climb 20 Burpee 10 Alt. Hang Snatch 10 Alt. Hang clean…
Warm up: gymn+shoulder and hip mobility A: 3rds – 8 atomic sit up light plate – 8 bb good morning – 8/8 one kb sumo dl high pull light – 8 bb sq snatch B: Snatch (climbing rx:heavy, open,focus on technik) 8min: every min 1 snatch high pull+1 power snatch+1sq snatch C: every 3min x5 – 8 front sq 55-65 %…
