A) gymn +
3 RNFT:
– 6 inchworms
– 6 get up Johnny
– 30″ plank with alt. leg raises
B) Max reps of Strict HSPU
rx: parallette
op: kipping
Then
5x 4-5 80%
(hands and head at the same height)
then
3 * 8 db KB Z-press (you choose the weight)
C) 4*3 Power snatches
@77% of max
(No tng)
D) Metcon
3 RFT:
11 burpees
11 T2B
11 ohs 40/30 kg op: fsq
Rest 2′
REPEAT
E) Acc
3 sets:
– 8 deltoid raises
– 16 face pulls
Warm up: gym+ hip and thoracic mobility Amrap 6’ 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat clean+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec C:Metcon 3 rds…
A: gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B: 5 sets 5-7 strict pull ups 15 inverted row 30″ rest btw C: Metcon 50-40-30-20-10 – russian swings – jumping lunges – mountain climbers D: Acc.: 2 -3 sets 60 penguin crunches 12 alt. V-ups
A. WU+ Gymn. 3 sets of: 1′ Shuttle run (15m) 10 Trx face pulls 10 Lateral box step overs (70/80) 1/1 TGU 3 mu sn+3psn+3squat sn only bb B1: Snatch Emom 10’ Rx: 3 sq snatch climbing Op: 3 power sn/ basic kettlebell x2 B2.Metcon I go, You go 8/8 rounds 15 SDHP’s Open:@16/20 or…
A. Warm-up: Gymn. 3 sets of: 10 Down-ups 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. Pause squat snatch @ daily max in 10 mins. *3s. pause at the bottom pos. Open: Power snatch (technic) C. Metcon Amrap…
A. Warm-up: Gymn. + 3 sets of: 25 Plate hops 10/10 Single-Leg RDL @ easy KB 15 Air squats 10 PVC pass throught B.Metcon Amrap 12’ 8 Power snatch @ 40/25kg 24 Push-ups C. Front squat @ go until 80% of 1RM with Triples! D. Every 90s. x 5 sets Front squat…
A. Warm-up: Gymn + 3 sets of: 10 PVC pass through 10 Reverse Snow angel 10 V-ups 30m Double KB front rack carry @ moderate weight B. Power snatch – heavy single or 1RM in 8-10 min. Open: KB snatch or Power snatch practice C. Snatch high pull x 2 reps @ 100% of B…
