A. Warm-up:
25m Walking Lunges
20 Dead bug
10 Burpee
60s. HS hold
x 3 rounds
B. Strict pull-up x 5-7 reps
x 5 sets
Rest 60s. btw. sets
C: Metcon
10 rds
3 wall walk
4 atomic sit up w.plate 15-20/5-10 kg
5 clap push up
6 jump squat w. Plate
D:Acc
3x 30 band triceps
E.Stretching with Coach
A: activation – 2 sets 1′ cardio 8 scap push up to downdog 10/10 side plank hip thrust 12 cuban press @light https://www.youtube.com/watch?v=XpcOM9Np9LQ/ + 2 sets 10 push up 20 banded face pull B: Power Clean & Jerk 5 x 3 reps – no tng 70-70-75-75-80% 90″ rest between rds C: Strict press 3 x…
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. Warm-up + EMOM 4′ * Odd: 1 min bike/row/ski (EASY!!) * Even: 30″ alt. samson lunges 2. 1 rds. @bb * 3 clean high pull * 3 tall squat clean * 3 pause jerk, then Find your daily heavy rep C&J in 10-12 min * NO NPR !!! 3. Back Squat / EMOM 8′ *…
Week 3: day 19 Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl clean and press 4 muscle clean and split jerk A: Power clean & power jerk Emom 7 1 clean+2 power jerk B: Friday Dance Amrap 20′ = goal 4-5 rds 3 man maker 16-22,5/7,5-15 kg…
Week 4: day 27-28 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack dumbells…
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters easy KB B. 1 Squat clean +3 front squat – climbing heavy in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or Tng…
