1. Warm-up for Power Snatch and C&J in 8-10′
2. Power Snatch / E1’30” for 6′
1. 3 reps @60%
2. 3 reps @70%
3. 2 reps @75%
4. 2 reps @80%
3. C&J / E1’30” for 6′
1. 2+1 @70%
2. 2+1 @80%
3. 2+1 @85%
4. 1+1 @90%
4. EMOM 21′
1. 15/12 cals ski/row
2. 15 target burpees
3. 15m walking lunges
5. Acc. Work / 4 sets
– 10/10 feet elevated glute bridge on bench
warm up: gymn+ shoulder mobility 6’amrap: 20 plank to push up 20 dead bug 20 reverse dead bug 7 hindu push up 20 sec bridge hold A: 8-10 min Find your 10 RM shoulder press B:16 OTM – 1-2 rope climp or 5/5 rope pull up open: one arm ring row – 12-15 barbell bench…
1. Warm- up + 3 sets * 8 Cals row * 12 Dead bugs * 20″ Single- unders 2. AMRAP 12′ – 21 Pullups – 42 DU’s – 21 Thrusters – 18 C2B – 36 DU’s – 18 Thrusters – 15 BMU – 30 DU’s – 15 Thrusters 3. For Time / Recovery Tempo…
Week 5: day 33 wu: 3 rds 45 sec thoracic spine strech 10 tempo plate bench row 3321 12 alt hip thrust 14 cal row A: Push press 4×8 climbing B: Dumbell DT &Run 5 rds 12 dumbell dl 9 hang clean 6 push jerk Every rds 400 m run/ 500 m row dumbell:…
A: activation – 2 sets 10 rev nordic curl / heel sit 20-30″/side split squat pulse 30″ plank B: 5′ AMRAP 30 m kb front rack carry @heavy 15″ row sprint 20-20″ single arm plank C: Deficit deadlift – E90″x6 8 reps start with 60% effort – last set is 1 rep from failure D:…
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…
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…
