Mobility: General
Activation: 2 RDS
– 1 Length Reverse Bear Crawls
– 10 Ring Rows
– 30″ KB Goblet Squat Hold (active glutes-quads)
A. HSW Practice 10′
B. Partner workout
100 cal row
50 hrpu
100 alt db hang clean & jerk
50 burpee
100 alt db snatch
50 cal assault
100 wall ball
C: Accessory
3-4 rds
10 windshield
10 arnold press
Mobility: General Activation: 3 RDS – 30″ Wall Handstand Hold …
A: 3 rft 12 “s” 10 russian babymakers 8 kb halo B: Power 10-9-8-7-6-5-4-3-2-1 Double kb- db Shoulder press 3-5 chin up C: Metcon Amrap 20’ 50 gorilla row 40 triceps band 30 alt biceps curls 20 burpee 10 strict ttb D: Lunge 5x 20 cal row 30 sec rest btw sets
1. 3 sets • 10 toes elevated DB RDL • 30” feet together glute bridges 2. Front Squat / 5 sets/2’ rest • 5 reps @heavy 3. AMRAP 15’ • 15 WB • 10 T2B • 5 burpee pullups 4. 3 sets • 15 weighted sit-ups • 20 banded hip thrusts on bench
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 + Amrap 8’ 50 Double-unders / 100 Single-unders 10 Reverse snow angel 5/5 Half kneeling KB strict press @ easy 10 Kang squat @ without weight B. Max unbroken Double-unders *only 2-3 attempt C. “DT” with box 5 Rounds for time: 1 Round of “DT” 15 Box jump @ 60/50cm Tc: 15’ …
Mobility: Ankles+Hips+Spine Activation: 2 RDS – 6/6 Shoulder Taps Plank Pos …
