A: activation
1′ cardio
6 walkout
10 tall kneeling shoulder cars
12 alt toe touch
30″ plank
B: Power Clean & Jerk – 12 mins
1RM – build up to your heaviest C&J ever
C: 4 sets
3 strict press + 3 push press + 3 push jerk
increase the weight set by set from @mod
90″ rest between rounds
D: 3 x 5′ AMRAP
1.
5 strict pull up
100 m run
2.
5 dual db push jerk @heavy
100 m run
3.
10 hrpu / push up
100 m run
Warm up: 3 sets: * 30” HS hold * 14 Bird Dog * 20 Shoulder taps in plank * 10 light Kb am swing * 10 cossack squat A)Work up to heavy in 10 min: – 1 front squat – 1 Push Jerk – 1 split jerk B) Metcon 3x 5’ AMRAP with 2’ rest…
1. Shoulder and Hip mobility, then 2 sets – 10 full body deadbugs – 5 muscle snatches – 5 snatch balance 2. Squat Snatch / E1’30” for 7’30” – 2 reps @60%, 70%, 80%, 85%, 90% 3. Clean&Jerk / E1’30” for 7’30” – 2+1 @60%, 70%, 80%,85%, 90% 4. EMOM 15′ 1. 15/18 cals row…
1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…
1. 2 sets – 10/10m bottom up KB carry @easy w. – 5/5 dead bug KB pullovers – 3 wall walks 2. EMOM 16′ for max reps 1. cals on a cardio machine 2. tuck up with arm support 3. barbell hang clean and STRICT press 4. active rest – walking…
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
A. Warm-up: Amrap 6’ 50 Mountain climbers 1/1 TGU @ 12/8kg KB 10 Scapula pull-ups 10 Banded good morning B. Wod Amrap 15’ RX: 10m Walking Russian swing 16-24/8-16kg 10m Handstand walk 10m Lunges walk 10m Tiger walk OPEN: 10 Walking Russian swing 10m Lunges walk 10m Burpee broad jump 10m Bear walk C. Strenght…
