1. 2 sets
– 5 pike pull on rower
– 5 btn push presses
– 5 jerk balance
2. Split Jerk / 5 sets E1’30”
– 3 jerk @75-80%
3. EMOM 20′
1. 10 Devil Presses @1xDB
2. 30-50 DU’s
3. 14 Thrusters @1xDB
4. 14 T2B’s
4. Acc. Work / 3 sets
– 12 alt. renegade rows
– 8 ring face pulls
A. Warm-up: 90s. Row 5 Inchworm 10/10 Single-arm KB clean 45s. Plank x 3 rounds B.Strenght EMOM 10’ RX: Odd: 3 Strict HSPU + 6 Kipping hspu Even: 4-6 D-ball or Sandbag over to shoulder OPEN: Odd: 3 Kipping HSPU + 6 Push-ups Even: 4-6 D-ball or Sandbag over to shoulder Rest 5’ EMOM 10’…
1. Warm- up + 3 sets * 8 Cals row * 12 Dead bugs * 20″ Single- unders 2. AMRAP 12′ – 21 Pullups – 42 DU’s – 21 Thrusters – 18 C2B – 36 DU’s – 18 Thrusters – 15 BMU – 30 DU’s – 15 Thrusters 3. For Time / Recovery Tempo…
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A: Skill 3 rds 30 m handstand walk / basic bear walk 60 m 12-15 strict ttb B:Barbell Lunges basic / du kb/dumbell 4-5 rds 10 reps C: Metcon 3 rds 1000 m row 30 bench…
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…
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…
A: activation – 2 sets 8/8 world’s greatest stretch 5/5 hip flow 10 snow angel 10 scorpion 1′ cardio B: 3 sets 30″ max: bradford press @empty barbell https://www.youtube.com/watch?v=sUOs8v6IzEg/ 30″ rest 30″ max: dual kb deadlift high pull 30″ rest C: „Filthy 50” For time: 50 box jump 50 jumping pull up /ring row 50 kettlebell swing…
