A. Warm-up:
10m Inchworm
10/10 Suitcase deadlift @ easy KB
10/10 Windmill @ easy KB
30/30s. Side plank
x 3 sets
B: Metcon
30 rds
3 deadlift 60-80/40-60 kg / basic double kettlebell or dumbell, choose weight
1 lateral burpee
then
20 rds
2 squat clean 40-60/25-40 kg
2 lateral burpee
then
10 rds
1 snatch 20-40/15-30 kg
1 oh squat
3 lateral burpee
C: Full Streching
Warm up: gymn+shoulder and hip mobility A: light 3rds – 8 atomic sit up light plate – 8 bb good morning – 8/8 one kb sumo dl high pull light – 8 bb sq snatch B: Clean complex (climbing rx:heavy, open,focus on technik) 8min: every min 1 clean high pull+1 power clean++ 1 low hang power clean+1 hang sq clean C:Power:…
A: 8 min gymn+mobility B: 8-10 min practice (butterfly pull up, hspu, du, bar-ring mu) C: Every min, for 10min (5sets) odd: 10 deadlift Rx: 100/60kg Open: 70/35kg even: 5-10 SHSPU Open: 8-10 Pike push up or deficit push up D:”RunTrack” or Rx: Every min 200m run x10 Open: every 90 sec 200m run x7 or: Amrap 10’ 10…
warm up: gymn+ shoulder and hip mobility A: 6’amrap 10 back to wall donkey kicks 10 shoulder taps in hand stand position Open: Pike position (BOX) 5 snatch balance rx: bb open: pvc 5 ohs w. pvc rx: bb, open: pvc B:10 min Find your 3 RM Hang Squat Snatch Open: Hang Power Snatch C:16 OTM…
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. 3 sets – 10 alt. reverse lunges – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Push Press + Dip EMOM 4′ – 2 push presses @80%+ Rest 1′ EMOM 4′ – 4 jerk dip @105% Rest and Squat prep 5′ EMOM 5′ – 3 front squats…
1. General Warm-up 2. Squat / 7 sets / 1’30” rest btw sets * 2 Fr. squat + 4 Back squat 3. Running Clock For Time * 40 Box Jump Overs * 20 Push Presses 7:00- 14:00 21-15-9 * SDHP * Pike Push- up 14:00 / AMRAP 10′ * 30m D-ball or Sandbag Carry /bear hug/…
