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 / assault bike
– 2′ T2B / T2Ring
– 2′ full rest
5. 2 sets
– 20 double KB rows
– 1 min arch hold
1. 2 sets – 10 hollow body pull downs – 10 glute bridge pull downs – 10 beat swings 2. Strict Pull- ups – 5x 5 /unbroken/ 3. For Reps and For Time Max Reps – 2′ box jump – 2′ WB – 2′ devil presses – 2′ thrusters – 2′ jumping squats 2′ Rest…
WU: 3-5’ gymnastic 3 rounds: 10 Ring row 10 Jumping squat 10 KB Shoulder press – light A. 3 rounds: 45″ MU (ring or bar) (Open: pullup) 45″ rest 45″ Ring dips (Open: Banded or Dip on box) 45″ rest 45″ OH Walking lunge 20/10kg (Open: 15/10) 45″ rest B. EMOM 10′ Rx:…
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…
wu: gymn+ mobility A: 2 light rds 30 sec tiger hold 30 m bear walk 30 skeater jump 30 sec bridge hold B: E2mom 12’ – 10/10 one arm kb romanian dl + 5/5 one arm ohs C: Metcon: double dumbell party team of 3 For time 90 devils press 90 cal skierg/row 90 double…
A. Warm-up: Gymn. + 3 sets: 200m Run 20 Walking lunges 15 Push-ups 15 Air squats B. 80 barbell overhead lunges choose weight Every break 20 jumping lunges C: Wod 400 m row 40 goblet squats 400 m row 40 wall ball 400 m row 40 burpee box jump overs 400 m row 40…
A: activation – 2 sets 10 air squat 10 snow angel 10 full body deadbug 10 plank to dolphin pose B: 2 sets 15/15 lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ 15/15 side plank hip thrust C: clean complex – 5 sets 2 hang power clean + 2 hang squat clean @70% 60-90″ rest D: 3 sets 6/6 back rack…
