1. General warm- up + T-spine extension + 2×5 Shoulder ext. + 2 rds.
* 6/6 RDL @easy KB
* 7/7m Lateral monster walks
* 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo
* 10 Barbell Z-presses
2. Front Squat / EMOM 6′
* 4 reps @75-80%
3. For Time 2 rounds
* 25 Deadlifts @70/50 or db heavy KB
* 25 Kipping HSPU / Pike Push- up
* 50 Wall balls
4. Accessory Work
* 3×12 C2 Hamstring Curls
1. 3 sets – 2 min cardio – 10/10 seated band pulls – 10 hollow body rocks – 20 fast lat. pull- downs – 10 air squats + 20″ squat hold 2. E2′ for 10′ – 10 unbroken banded strict pull-ups – 10 parallette push- ups 3. AMRAP 18′ – 16 WB – 12/15 Cals Row…
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…
1. 2 sets – 10 PVC prone press facing ground – 4 Broad jumps – 10 RDL @bb – 10 Hang muscle cleans @bb – 10 Push presses @bb 2. For Time – Grace – 30 Clean & Jerks @43/61 3. Front Squat / EMOM 5′ – 2 reps @85% 4. 4-5 rounds for time…
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…
Warm up: gymn+ tabata: down up with jump up A: Acc) 1 round/ always 1’ work:30” rest – superman hold – reverse plank hold – tiger crawl hold – opposite arm-leg raise in tiger crawl pos B:Power Clean + hang power clean squat clean+ hang squat clean + jerk up to heavy C: Deadlift E2’…
Warm Up: 6’ amrap 200 m easy run 20” squat hold 20” plank hold 20 Mountain climber A)In 8 min work up to daily heavy in Rx: 1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat Open: 5×1 complex, same weight B)For time: TC:10’ 3 Rounds of: 5 Clean Rx: 60/40 kg, Open: 40/25 kg 10…
