1. 2 sets
– 10 PVC prone press facing ground
– 4 Broad jumps
– 10 RDL @bb
– 10 Hang muscle cleans @bb
– 10 Push presses @bb
2. For Time – Grace
– 30 Clean & Jerks @43/61
3. Front Squat / EMOM 5′
– 2 reps @85%
4. 4-5 rounds for time – easy tempo
– 20/16 cals row/ ski
– 30 Am. swings @24/16
– 20/16 cals assault bike / 8 burpees
5. Acc. Work
– accumulate 3 min max reps crunches
A: activation – 3 sets 30″ cardio 30″ bottom of squat hold 8/8 single arm kb high pull @mod 12 knee elevated birddog B: clean complex – 5 sets 1 power clean + 1 hang power clean + 2 hang squat clean @70% 60-120″ rest C: 3 sets 6/6 back rack drop lunges to knee…
1. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…
1. Dynamic Warm-up + 2 sets * 2′ row or jogging * 15m bear crawl * 12 deadbug 2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB * 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans 3. Metcon * 3′ max rep burpee box…
A: activation – 2 sets 10 inchworm 5/5 cossack squat 30″ plank 1′ cardio + 3 sets 30 m farmer carry @heavy 15 jump squat 30″ hanging tuck L-sit B: Split stance RDL E90″x6 (3-3 sets per leg) 8 reps @30-40% of deadlift you can increase the weight set by set C: 1 set – TC: 20′…
A: activation – 2 sets 1′ cardio 10 scap push up 6/6 sidelying thoracic stretch https://www.youtube.com/watch?v=Kcn9h72WopQ/ B: 5 sets – TC: 6′ 4/4 offset push up 4/4 gorilla row 4/4 OH kb sit up C: Power Clean & Jerk – 4 sets 5 reps – tng – 70-75% 60-90″ rest D: push and pull –…
Warm Up: 6’ amrap 200 m easy run 20” squat hold 20” plank hold 20 Mountain climber A)In 8 min work up to daily heavy in Rx: 1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat Open: 5×1 complex, same weight B)For time: TC:10’ 3 Rounds of: 5 Clean Rx: 60/40 kg, Open: 40/25 kg 10…
