A: activation – 2 sets
10 scap push up to downdog
12 alt. toe touch
14 m tiger crawl
B: EMOM 9′
10-15 push up
10-15 supinated grip body row
10-15 cal cardio
C: Power Clean & Jerk – 4 sets
6 reps – tng – 60-70%
60-120″ rest
D: push and pull – 6′ AMRAP
1 rope climb
2-4-6-… push press @55/35 kg
E: EMOM 15′
6-10 mixed grip pull up / banded mixed grip pull up / ring row
8/8 single arm kb push press @20/12 kg
15/12 cal cardio
1. Warm-up + 2 sets * 6 scorpions * 8 front squats @barbell * 6 strict presses @bb * 5 down- ups 2. EMOM 10′ – 6 T2B + max reps target burpee 3. E2′ for 10′ * 5 floor presses @db * 10/12 dips on box 4. 4 rounds for time * 100 single-…
1. 3 sets – 10 alt. reverse lunges – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Push Press + Dip EMOM 4′ – 2 push presses @80%+ Rest 1′ EMOM 4′ – 4 jerk dip @105% Rest and Squat prep 5′ EMOM 5′ – 3 front squats…
Warm up: 10 min gymn+ hip mobility+ running A)Squat clean 5-6x 2 reps, climbing weights 90” rest btw sets No tng B )Metcon 5 rounds for time * 21 Am swing Rx: 28/20kg, Open: 20/12 kg * 16 Box Jump overs * 8 Burpee C)EMOM 12’ Min 1- Double KB front rack front…
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…
1. 2 sets: – 30 Jumping jacks – 7/7 RDL+ knee raise – 10 Lateral jumps @barbell – 5 Muscle snatches @bb 2. Squat Snatch /NO TNG!!/ E1’30” for 9′ 2×2 @70% 2×2 @80% 2×1 @85% 3. AMRAP 8′ – 15m Front rack carry @2×22.5/15 – 15 T2B / 25 Tuck-ups – 5 DL @100/80…
A: activation – 2 sets 1′ cardio 5 russian babymaker 10 hip flow 10 m duck walk 10 bw good morning B: snatch complex – 12′ EMOM 1 segment power snatch + 1 power snatch (no tng) https://www.youtube.com/watch?v=KbFblcCQl1Y/ start from light; last set @80% C: 1+1/4 front squat 2 warm up set, then: 4 x 5…
