A. Warm-up: Gymn. +
6x500m Row (women 350m)
*work / rest 1:1
(I go, you go…if you are in couple)
B. “Clean complex”
EMOM 15’
Hang power clean + Hang squat clean + Tng squat clean + Jerk
*increase weight every 3 min.
C. “Unbroken” – Double KB in front rack
10 Alt. Lunges steps
10m Carry
10 Front sqat
10m Carry
Rest 60-90s.
x 3 sets
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Power Metcon 12-9-6-3 Strict pull up (open ring row) Deficit push up Sttb (v-ups) Ring dip (box…
Wu: Gymn+hip,ankle, shoulder mobility 3 light rds 15 easy band pull 10 cat A:7×2 snatch balance climbing heavy, Open: focus technik B: Metcon Amrap 12′ 1-2-3-4…etc Snatch 40-60/20-40 kg Lateral burpee Am swing C:Acc 10/10 windmill 10 sttb D: Streching, SMR
WU: GYMN + BB WU 3rds 10 wall sit shoulder 10 snow angel 10 alt scorpins 10 russian babymakers A. Strength 5 RDS / 2′ Rest 6 Shoulder Press + Max Rep Push Presses B. Metcon 4 RFT 400m Run 20 Push Presses 10 Deck Squats RX: 40/30kg Open: 30/25kg Beginner: BB C:Acc…
Wu: Gymn+ mobility 3 rds 8/8 one leg rdl 15 hip thrust w, band A: 3rds 10/10 one arm clean+press windmill B:3×5 Turkis Get Up C: Metcon 2024 m Row or ski bikeerg x2= 4048 m every 3 min 24 wall ball
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
Mobility: Shoulders+Hips+Ankles Activation: 2 RDS – 10 Banded Pull-Aparts – 10 Hollow Rocks – 10 Pike Push-ups – 5/5 Cossack Squats …
