1. 3 rounds:
* 2′ Cardio: Bike/Row/Running
* 14m Bear Walk
* 10 Dead bug – hold every rep for 2″
2. Squat @Barbell or DB / 5 sets / 1’30” rest
* 4 Front and 8 Back Squat @front squat @80% or heavy DB
3. Metcon
0:00-8:00 / 4 rounds
* 14 Alt. C&J
* 30 DU / 70 Single- unders
8:00-18:00 / AMRAP 10′
* 5 Devil Press @db DB
* 10 Box Jump Overs / 10 Box Step Overs @1xDB
4. 3 sets not for time
* 25″ Hollow Hold
* 35″ Superman Hold
Wu: 3 rds 10 snow angel 3/3 Turkish get up easy 15 hip thrust A:8-10 min Practice (Pull up, c2b, ring-bar mu, hswlk, hspu, peg board) B: OhhhYeah Amrap 16′ 4rds 500 m run (600 m row) 12 alt. Devil press (16-22,5/ 10-15) then max burpee pull up C: 3 rds…
1. 2 sets – 5 muscle snatches – 5/5 RDL + knee drive – 10/10 deadbugs @smr 2. EMOM 7′ – 1 Power + 1 Squat snatch @deload weight 3. 2 rounds for time – moderate tempo – 30 T2B – 20 DB Hang Clean @1xDB – right side – 40 box step ups –…
A: activation – 2 sets 10 bw good morning 10 shinbox switch 10 russian babymaker 5 tall kneeling muscle snatch @empty bb 1′ cardio B: Power Snatch – 12 mins build up to your new 1RM C: Front Squat – 10 mins build up to your new 1RM D: EMOM to hell (12-18′) 2 clean pull + 2…
A. Warm-up: Gymn. + 3 sets 50 Jumping jack 10m Monster walk 10 Push-ups 20 Glute bridge on floor 20 Alt. V-ups B. Back squat E2mom x 5 reps 70-75% of 1RM C. EMOM 18’ Min1 – 12/15 Burpee Min2 – 5 Push jerk Min3 – 2/3 Rope climb Weights: RX: 70/45kg Open: 50/30kg Basic: 30/20, or…
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex 1 snatch lift off + 1 segment power snatch + 1 hang power snatch C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…
A. Warm-up: Gymn. + 2 sets of: 400m Run 20 Lateral box steps @ 60/50cm 10 Down-ups B. 5 Rounds for time: 200m Run / 250 m row 15 Box jump-overs @ 60cm TC: 15’ Rest 5:00 C. 5 Rounds for time: 400m Row / 500 m row 15 Wall ball @…
