1. 2 sets @easy KB
– 7/7 single leg glute bridge
– 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y
– 20″ deep squat hold
2. EMOM 8′
– 1 Power Clean + 1 Squat Clean @75%
3. 6 Rounds For Time / 1’30” recovery rower
– 3 Power Snatches @60/45
– 20 WB
4. Acc. Work / 5 sets
– Fitball leg curls
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…
1. 2 sets – 10/10m bottom up KB carry @easy w. – 5/5 dead bug KB pullovers – 3 wall walks 2. EMOM 16′ for max reps 1. cals on a cardio machine 2. tuck up with arm support 3. barbell hang clean and STRICT press 4. active rest – walking…
Warm up: 3 sets: * 30” HS hold * 14 Bird Dog * 20 Shoulder taps in plank * 10 light Kb am swing * 10 cossack squat A)Work up to heavy in 10 min: – 1 front squat – 1 Push Jerk – 1 split jerk B) Metcon 3x 5’ AMRAP with 2’ rest…
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 +…
wu: gymn+ mobility A: 2 light rds 30 sec tiger hold 30 m bear walk 30 skeater jump 30 sec bridge hold B: E2mom 12’ – 10/10 one arm kb romanian dl + 5/5 one arm ohs C: Metcon: double dumbell party team of 3 For time 90 devils press 90 cal skierg/row 90 double…
A:Wu 2rds 15 cat camel 10 power clean and press empty bb 15 m monster walk and back 15 goblet squat 4-6-8 kg kg kb 10 cluster empty bb B: 8min Rx Find your 1 reps cluster open: 1power clean+1fs+1power jerk: Focus technic C: 4×4 3 sec Pause Back Squat RX: 70 % Open: 50% -55%-60%x2 D: Every…
