Warm up:
3 rft:
* 60 SU
* 15 banded good morning
* 5 KB clean+ press (not single arm)
1:Metcon
20-18-16-14-12-10-8-6-4-2 push up
every beetwen rds 30 du/60 su
2:Bear complex practice + in 10-12’ up to heavy
3:Back squat 5×3, same weight
2-3’ rest
4: Acc
Tabata superman hold
1. 2 sets – 7.5m KB bottom up carry – 5/5 dead bug KB pull overs – 5/5 RDL + knee drive 2. Clean Complex / 4 sets @75% / E1’30” for 6′ – 4 clean lift off + 2 power cleans 3. ‘Honey Badger’ – 5 rounds for time – TC: 22′ – 50…
1. General warm- up + 2 sets + 10 snow angels + 5 HRPU + 80m shuttle run + 8 cossack squats 2. AMRAP 8′ * 21 cals row * 21 pull-ups /kipping,butterfly, jumping pullup/ * 21 db DB front squats Rest 3′ AMRAP 6′ * 15 cals row * 15 C2B or Jumping C2B…
A: activation – 2 sets 8 walkout 8 scap push up to downdog 12 alt. toe touch 1′ cardio B: in medias res – 5 sets @80% effort 6 push up 6 jumping pull up 12/10 cal row C: Power Clean&Jerk – 3 sets 8 reps – tng – @60/40 kg 60-90″ rest D: 3 sets…
1. 2 sets – 5/5 banded RDL – 10 good mornings @bb – 20″ hollow hold 2. „Chaos” Amrap 7′ – 10 Thrusters @43/30 – 10 Bar facing burpees 3. Deadlift / EMOM 5′ – 1 rep @85% 4. For Time / TC:5′ – 100 WB @9/6 5. Acc. Work / 3 sets – 20…
Wu: gymn+ shoulder and hip mobility 7’amrap 15 Hanging med ball hamstring curls 9/6 kg 20 russian twist w. med ball 15 med ball glute bridge 20=10/10 med ball halo A:8-10min Clean and Jerk Technik Open: pvc, technik bar Rx: only bar B:8min Find your 5 rm Touch and go clean and Jerk C:For time 3rds 300m…
1. Warm-up and SMR + 2x 5 rep: Foam roller prayer stretch https://youtu.be/lAy0VUob078 2. 2 sets: * 4/4 slow single leg hip thurst @without weigth * 4 Deep squat muscle snatch @bb * 4 Sots press @bb * 4/ 4 Slow box step @40/50cm Then, 2 sets: 2 Muscle snatch + 2 Tall drop snatch @50% 3. Squat…
