1. 2 sets
– 10 barbell good mornings
– 16 deadbugs
– 10 cossack squats
– 20″ hollow hold
2. Back Squat
– 1x 5 reps @60%
– 1x 5 reps @70%
– 1x 3 reps @80%
, then EMOM 3′
– 2 reps @85%
3. 3 rounds not for time – Slow, but continuous tempo !!
– 1300m row
– 10 D-ball burpees over wall @100/120cm https://youtube.com/shorts/SIqKNg6bAWc?feature=share
– 10 BMU / Jumping BMU
4. 3 sets
– 15 OH situps
– 15 Plate rows
A. Warm-up: 90s. Row 5 Inchworm 10/10 Single-arm KB clean 45s. Plank x 3 rounds B.Strenght EMOM 10’ RX: Odd: 3 Strict HSPU + 6 Kipping hspu Even: 4-6 D-ball or Sandbag over to shoulder OPEN: Odd: 3 Kipping HSPU + 6 Push-ups Even: 4-6 D-ball or Sandbag over to shoulder Rest 5’ EMOM 10’…
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…
Warm up: gymn+hamstring and shoulder mobility A: 3 light rds 5 wall climb 10 squat rock 10-10 bulletproof shoulders 5 get up jhonnie B: BB warm up Amrap5′ 1 cluster + 1 thruster + 1 front squat- 2,2,2-3,3,3-4,4,4 then 10 min Find your heavy complex 1 cluster + 1 thruster + 3 front squat C: Metcon…
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
A: activation – 2 sets 5/5 squat thoracic rotation 10 shinbox switch 10 m duckwalk 1′ cardio + 2 sets 6/6 goblet cossack squat @easy 6 good morning @empty barbell 6 tall kneeling muscle snatch @empty barbell https://www.youtube.com/watch?v=ixX4phkLw5Y/ B: Snatch Complex – EMOM 10′ 1 snatch pull + 1 slow pull power snatch + 1…
1. 1 set – 1 min row @easy – 7 no hook, no contact muscle snatches @bb – 45″ row @mod – 5 tall power snatches @bb – 30″ row @hard 2. Snatch Complex / 1’30” X5 1.-2. @75% 3.-4. @85% 5. @85++% 3. For Time 6 rounds – 10 HSPU / Box HSPU…
