Mobility: General
Activation: 2 RDS
– 10 Banded Hip Hinges
– 5/5 KB Pull Through
– 10 Upper Body Supermans
– 30″ Simple Unders
A: Skill practice
8 min / HSWLK, BAR-RING MU, DOUBLE UNDERS/
B:Snatch 8 min
Hang Power Sn + Hang Squat Snatch + Ohs /loading heavy/
C: Metcon
AMRAP 14′
– 10 Sit-Ups
– 10 Wallball
– 10 Lateral Burpees Over Ball
– 10 Deck Squats
D: Acc
3 RFQ:
-10 Bat Wings
-10 Reverse DB Flies
-10 Banded Straight Arm Pull-downs
A. Warm-up: 10m Inchworm 10/10 Suitcase deadlift @ easy KB 10/10 Windmill @ easy KB 30/30s. Side plank x 3 sets B: Push Jerk 5×5 Rx: climbing weight Open: focus on technik Basic: barbell or kettlebell press C: Metcon 10-9-8-7-6-5-4-3-2-1 Power clean 60/40, open 40-50/25-35, basic: du db/kb wall walk D: Accessory…
Gymn+ 3 sets 14 dead bugs 14 banded pull-aparts 14 bird dogs 14 alt. lunges 7/7 strict presses Lifting 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/ squat clean 1 push jerk 1 front squat 1 split jerks Metcon E3′ for 24′ First 3′: 12 cals row 12 am. swings 15…
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…
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
A. Warm-up: 10 Inchworm 10/10 Suitcase Deadlift @ 12-16kg KB 10 Goblet squats @ 12-16kg KB 10 Empty BB muscle clean x 2 sets B. Squat clean + Hang squat clean @ increasing weight x 5-7 sets C. Deadlift 5×3 reps @ 70% of 1RM D: Metcon 5 stoh 60-80/30-50 kg 30 du…
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…
