1. SMR + Shoulder and Hip mobility
2. 10 min skill practice
3. EMOM 15′
1. 45″ bike/ski/jogging
2. 10 burpee box jumps – step down
3. 15 v-ups
4. EMOM 16′
1. 18/15 cals row
2. 12 DB hang snatches @1×22.5/15
3. 13/11 cals assault bike
5. 3 sets
– 10/10 banded lateral toe taps
– 1-leg glute bridge on bench
4. 12 DB hang clean&jerks @1×22.5/15
Warm up: 10 min gymn+ hip mobility+ running A)Squat clean 5-6x 2 reps, climbing weights 90” rest btw sets No tng B )Metcon 5 rounds for time * 21 Am swing Rx: 28/20kg, Open: 20/12 kg * 16 Box Jump overs * 8 Burpee C)EMOM 12’ Min 1- Double KB front rack front…
WU: 3-5’ gymnastic 3 rounds: 10 SDHP 20/12kg 10 Jumping squat 10 KB Shoulder press – light A.E2MOM 10′ – 5 rounds – 6/6 KB step ups 2×12/20kg (Open: 2×8/16) – 50 DU (80 Single) B. E2MOM 10′ – 5 rounds – TnG Deadlift 5 reps 100/70kg (Open: 70/50) – 30 Butterfly Sit-ups 10/20kg plate C. For…
A. Warm-up: EMOM 9’ Min1: 1 Wall climb + 30 Double unders (50 single unders) Min2: 15 Am. Swing @ easy KB Min3: 5 Hollow rock + 5 V-ups + 10s. Hollow hold B. “Sprint wod” For time: 100 DU (open 150 SU) /24 Alt. Dumbbell Snatch @ heavy! 50 DU (open 75 SU) 12…
A. Warm-up: Gymn. + 3 sets 50 Mountain climbing 10 Hand release push-ups 10 1-Leg Hip thrust + 10s. Hold (left) 10 1-Leg Hip thrust + 10s. Hold (right) 20 Cossack squats (slow) B. Every 2’ x 5 sets Back squat x 5 reps 70-77.5% C. Amrap 3’ RX: 1 Bar MU 2 Strict…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90″ – 5 sets 5 TnG Power Snatch @60% (Open: 3-5 reps – medium weight) B. E90″ – 3 sets 2 Front squat @85-90% (Open: 3-4 – heavy) C. EMOM…
A. Warm-up: 1p Hollow rock 10 Cluster with plate @ 15/10kg 10 Box jump @ 50/60cm No Tng! 30-40s. Dead hang on bar x 2-3 rounds B. Power clean + Push jerk + Tng squat clean + Split jerk x 7 sets @ increasing weight C. Clean pull x 5 reps @ 100% of B…
