A: activation – 2 sets
8 walkout
8 scap push up to downdog
12 alt. toe touch
1′ cardio
B: in medias res – 5 sets @80% effort
6 push up
6 jumping pull up
12/10 cal row
C: Power Clean&Jerk – 3 sets
8 reps – tng – @60/40 kg
60-90″ rest
D: 3 sets
8 bent over row @55/35 kg
8/8 half kneeling shoulder press @20/10 kg
E: conditioning – 12′ AMRAP @80% effort
20/16 cal row
6 strict pull up /banded pull up
6 strict ring dip /banded ring dip
WU: 3 rounds of: – 90s. Shuttle Run – 5/5 1-arm KB hang squat clean @ medium w. – 7 Inchworm A. EMOM 8 RX: 5 Strict pull-up + 5 Strict hspu OPEN: 10 Ring row + 10 Push-ups B. In 10 minutes: RX: Squat clean 3RM OPEN: Squat clean , climbing focus on technic C. Metcon For time: 400m Run…
Warm up: 3 set 10-10m monster walk with band 10 hip thrust 10-10 kb leg lift A:Back Squat E2 x 5 5 reps 321 Tempo 60-70% B:Wod 1-2-3-4-5-6-7 Squat clean 60/40 Wall walk open weight: 50/30 basic: double kettlebell 20-24/12-16 3 min rest Helen: 3 rds 400 m run 21 kb swing 16-24/12-16…
WU: 3-5 gymnastic 3 slow rounds: 5-8 Strict pull up 12 Jumping lunge 10 Light (empty) BB Snatch balance A.EMOM 5’ 5 Power snatch @60% 1RM Immediately…. EMOM 4’ 4 Power snatch @70% 1RM Immediately…. EMOM 3’ 3 Power snatch @80% 1RM B.Metcon 4 rounds for time: 15 Target burpee 15 OHS 30-50/15-35kg…
1. Dynamic Warm-up + 2 sets * 2′ row or jogging * 15m bear crawl * 12 deadbug 2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB * 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans 3. Metcon * 3′ max rep burpee box…
Week 1: day 1 warm up: 3 rds 10/10 m monster walk 10 alt scorpion 10 cat camel then 2 rds 10 bb cluster 10 alt ttb A: Squat clean & double under 3 squat clean leader heavy + 25 du / 60 simple Tc: 10 min B: Front Squat 3×10 [50-55%] …
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Snow angel 10 KB Military press 15 Light KB SDHP A:Emom 9=3 rds -15 m handstand walk/ bear walk – 6-8 slam ball/sand bag over shoulder – 15 t2b B: Emom 6 15 barbell row 15 dumbells floor press C: Wod 100 dumbell snatch 15-22,5/10-15…
