1. Shoulder and Hip mobility, then 2 sets
– 10 full body deadbugs
– 5 muscle snatches
– 5 snatch balance
2. Squat Snatch / E1’30” for 7’30”
– 2 reps @60%, 70%, 80%, 85%, 90%
3. Clean&Jerk / E1’30” for 7’30”
– 2+1 @60%, 70%, 80%,85%, 90%
4. EMOM 15′
1. 15/18 cals row
2. 18 KBS @24/20
3. 60 DU’s
5. Acc.Work / 5 sets
– 30″ seated flutter kicks
Week 3: day 19 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & power jerk Emom 7 1 clean+2 power jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker 16-22,5/7,5-15 kg…
Wu: 3 sets 20 m bear walk 10”s” 20 m tiger walk 10 tempo sq 311 Puppy: 5 sets 16-20 Front rack Barbell box step 40-60 cm 20 jump squat 90-120 sec rest Wod: 10 rds 6 kb dead snatch left arm + 6 kb oh lunges left arm 6 kb dead snatch…
A. Warm-up: 25m Walking Lunges 20 Dead bug 10 Burpee 60s. HS hold x 3 rounds B. Strict pull-up x 5-7 reps x 5 sets Rest 60s. btw. sets C: Metcon 10 rds 3 wall walk 4 atomic sit up w.plate 15-20/5-10 kg 5 clap push up 6 jump squat w. Plate D:Acc…
1. 3 min cardio, then 2 sets – 14 lateral box step overs – 5 walkouts – 10 cossack squats – 10 full body deadbugs 2. Aniko’s Birthday Wod Buy in: 30 Burpees 30 RFT.: – 1 Wall Walks – 2 DL @heavy weight – 3 Goblet Squats @1xKB Cash out: 30 Burpees 3. Core/ Tabata…
A. Warm-up: 125 Single-unders 10 Inchworm 25 Air squat 60/60s. Side plank x 3 rounds B: 8 min practice hswlk, rx free handstand hspu C: Split jerk climbing heavy 3 reps 8 min D: Metcon 4 rds 300 m row 15 barbell bench press 40-70/20-50 kg (open: doubke kb-db) basic: hand realase burpee 300…
1. Barbell Warm-up + Snatch Technical 5×3 No foot, no contact squat snatch @bb 2. EMOM 6′ – 1 Power Snatch + 1 Squat Snatch @75% 3. EMOM 6′ – 2+1 C&J @75% 4. 2 rounds / NO MAX REPS — Moderate Tempo ! – 3′ row – 2′ target burpee – 3′ ski /…
