1. SMR + Hamstring Stretch + 2 sets
* 6 Samson Stretch
* 6/6 Jerk Drop @KB https://youtu.be/8jnDXbCHXDc
* 6/6 Hip Thurst
Then, 2 sets @30%
* 1 Clean DL+ 1 Power Clean+ 1 Squat Clean
2. Clean & Jerk / E1’30” for 9′
* 2x 2+1 @85%
* 2x 2+1 @88%
* 1x 1+1 @90%
* 1x 2+1 @85%
3. For Time /Just 1 round :)/
* 50/40 Cals Row
* 45 Thrusters @43/30
4. Accessory Work / 3 sets not for time
* 12 Ring Rows
* 12 Banded Face Pulls
* 12 Skull Crushers @barbell
Wu: Gymn+ shoulder mob 3 rds 2 min row 20 m tiger walk 10/10 kb halo A: 4 rds 15 ring row 15 push up then 30 plate row 30 plate push press B: Every 3 min x 5 15 cal row 12 db alt snatch 17,5-25/7,5-16 kg 9 burpee row C: Acc 3-4…
Warm up: 3 sets: – 15 dow up – 6/6 KB clean and press@ light – 30″ plank A) Bench press 4×8-10, same weight 90″-2′ rest B)Cossack sq 4×8-10 double kb C)Metcon 21-15-9 reps of: – kipping pull up – v-ups – HR push up -t2b
A: activation – 2 sets 8 walkout + push up 8 scap push up to downdog 8/8 world greatest stretch 8 hip flow B: EMOM 9′ 12/10 cal cardio 5-8 burpee pull up 30″ max du / su C: for time 150 SA kb floor press (75/arm) @16/8 kg 130 sit up 110 bw walking lunges…
Warm up: gymn+ mobility A: 3 rds 1 reverse burpee 9 snow angel 5 wall squat 6 hrpu B: 1956. Október 23 partner workout (i go- you go) Buy in: 1956 m row Then: 10 rds 1 wall walk 9 box jump 5 man maker 16-22,5/7-15 kg 6 burpee 10 alt db snatch 16-22.5/7-15…
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…
Week 2: day 13-14 Wu; 3rds 5 reverse burpee 10 90/90 hip 200 m run 20 alt v-ups A: Partner Party 50 devil press 22,5/15 50 cal row 60 dumbell snatch 40 cal row 70 burpee box jump 30 cal row 80 oh walking lunges w. plate 40 cal row 90 wb 50…
