1. EMOM 12′ @easy tempo
Odd: 45″ cardio
Even: 8 air squats + 1 wall climbs
2. Gymn. Cond. / 4 sets
– 10 Box HSPU
– 20 Cals Row
– 1′ Rest
3. For Time ‘DT’ – 5 rounds TC:12′
@70/47kg
– 12 DL
– 9 Hang Cleans
– 6 STOH
4. 4 sets
– 12 Feet Elevated Glute Bridges https://youtu.be/GUhrqEoaiuQ
– 12 Prone Back Extensions https://youtu.be/BcAhz5b3YiQ
A: activation – 2 sets 1′ cardio 10 scap push up 6/6 sidelying thoracic stretch https://www.youtube.com/watch?v=Kcn9h72WopQ/ B: 5 sets – TC: 6′ 4/4 offset push up 4/4 gorilla row 4/4 OH kb sit up C: Power Clean & Jerk – 4 sets 5 reps – tng – 70-75% 60-90″ rest D: push and pull –…
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…
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
1. General wam- up + Prayer stretch + 2 rds. A. * 4/4 1-leg Hip Thrusts * 4 Muscle Snatches * 4 Snatch Grip Strict Presses * 4 Box Jumps @40/50 B. * 3 Snatch High Pulls+ 1 Muslce Snatch @easy weight 2. For Time * 15 Squat Snatches @70% 3. For Time 10 rounds…
A: activation – 2 sets 8/8 world’s greatest stretch 5/5 hip flow 10 snow angel 10 scorpion 1′ cardio B: 3 sets 30″ max: bradford press @empty barbell https://www.youtube.com/watch?v=sUOs8v6IzEg/ 30″ rest 30″ max: dual kb deadlift high pull 30″ rest C: „Filthy 50” For time: 50 box jump 50 jumping pull up /ring row 50 kettlebell swing…
A: Gymn+ mob 3rds 60” inga run 10 cat camel 60” skierg 10 wall squat B: Strenght 5×5 Turkish get up, climbing weight C: Metcon 3 rds 50 swing 12-20 kg 50 sit up 50 cal row D: Full streching
