1. 2 sets
– 10/10 90/90 hip mob.
– 10 ‘PVC’ throught
– 10 Prone snow angels
– 10 Tempo cossack squats @3″ down
2. Rowing/ 10 rds.
– 15″ max effort !!!
– 45″ easy
3. Gymnastics Cond. / 5 sets
– 15/12 cals assault bike
– 8 deficit /banded/ push-ups
– 15/12 cals skierg
– max reps kipping HSPU
4. For Time
2 rds.:
– 21 empty bar thrusters
– 12 C2B / Jumping
Rest 2′
2 rds.:
– 15 thrusters @30/20
– 15 lateral burpees
1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow + 2 sets * 10 Hip thrust * 5 Deep muscle snatch * 5 Snatch grip strict press /behind neck/ * 10 Box step @40/50cm 2. Squat Snatch / E1’30” * 3×1 @77% * 2×1 @80% * 1×1 @82% * 2×1 @77% 3. 3 Rounds For Time * 10…
A: activation – 2 sets 5 walkout 10 deadbug 15 bw good morning 1′ cardio + 2 sets 2/2 turkish get up @mod 5/5 windmill B: 5 rounds for time 5 weighted push up @15/5 kg plate 10 push up C: 12′ AMRAP 8 db snatch @right 8 db oh walking lunges @right 8 db snatch…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A.3 rounds – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B Snatch E90″ – 3 sets (speed focus) 3 Snatch High…
1. 3 sets – 10 alt. reverse lunges – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Push Press + Dip EMOM 4′ – 2 push presses @80%+ Rest 1′ EMOM 4′ – 4 jerk dip @105% Rest and Squat prep 5′ EMOM 5′ – 3 front squats…
A: activation – 2 sets 1′ cardio 10 middle split knee bends 10 sumo squat 10 bw good morning B: 2 sets 15/15 side plank hip thrust 10/10 side lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ C: Clean complex – 5 sets 1 slow pull power clean + 1 power clean + 2 hang sq clean below knee…
A: activation – 2 sets 1′ cardio 10 snow angel 10 scap push up to downdog 10 russian babymaker 30″ plank B: 2 rds for time – TC: 31′ 20 Hrpu 30 Air squat 20 Pull up / ring row 30 Pendlay row @dual kb 20 Yoga push up 30 Empty barbell thruster 20 Abmat…
