1. 2 sets
– 5 tempo snatch high pulls
– 5 muscle snatch
– 5 snatch balance
2. Heavy Isabel For Time
– 30 snatches @45/60
3. EMOM 5′
– 2 Back squats @85%
4. Rowing / E3′ for 15′
– 500m
5. Core / 2 sets / 2 min rest
– 15 V-ups
– 15 Hollow rocks
– 10 V-ups
– 10 Hollow rocks
– 5 V.ups
– 5 Hollow rocks
A. Warm-up: Gymn + EMOM 8’ 2 Box jump + 2/2 Single-arm KB clean + Press + 6 V-ups *Box @ 74/60cm *KB @ 20/12kg B. Push Jerk climbing heavy, floor the start 5×6 Rest 60-75s. btw. sets C.Wod Then.. For time: RX: 50 Box jump 60/50cm 40 Push-ups 30 Hang power clean 70/45kg 20 Back…
Wu: 2 rds 60 sec cardio 60 sec wall sit hold 60 sec plank A: E90” 5×8 strict press w bb B: Every 8 min 800 m run / 1000 m row 14-20 sb alt snatch 14-20 push up 14-20 oh walking lunges C: 4×12 sttb
A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 15Wall ball @ 6/9kg 20 T2B 15 db thruster 16-25/7,5-15 kg 20 v ups 15 burpee C. Core 20 Banded good morning No rest! 60s. Superman hold Rest…
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
WU: 3 Rounds of: 10/10 KB snatch @ medium weight 20 Opposite Arm/Leg V-ups 15 Empty BB Thruster A. 10 minutes: RX: Cluster + Thruster + Push press Daily max! OPEN: Build up to moderate weight in 7 sets of: 1 Cluster + 2 Thruster + 3 Push press B. 10 minutes: RX: Pause back squat heavy double (2s. pause in…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds 20 plank to push up 20 dead bug 20 bird dog 10 russian babymaker B: Back Lunges Alt. Deficit back lunges 5×10 C: Metcon 5x4min 160 m inga run 8 push up 12 dumbells thruster 8 push up 160m inga run D: Acc 3-4…
