Mobility: General
Activation: 2 RDS
– 30″ Hand Stand Hold (wall)
– 30″ Mountain Climber
– 60″ Rowing
A. Practice 10′ HSW
Then
E90x5
1 power snatch + 2 hang power snatch max load
B.Metcon
3 RFT:
– 20 Burpees
– 24/20 Cal Bike/Row/Ski
– 40 Air Squats
– 24/20 Cal Bike/Row/Ski
(damper 3-5 on cardio machine)
C. Acc
Drop set
DB/KB Row
(full right side then full left side…….4DB/KB – for example @22.5/20/17.5/15)
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…
SMR + General warm-up + Mobility A. 8-10 min slow run / row B. EMOM 12′ – 4 sets 10 hollow rock + 10” hollow hold 15-20 Russian swing @heavy 50 du / 100 single-unders C.Metcon For time: 21-18-15-12-9 reps of: T2B / Knee to elbow / K2C / V-ups Box jump-overs / Box step-overs STOH 30-50 /…
Wu: Gymn+shoulder mob A: Amrap 6′ 5 get up jhonnie 10 hip thrust 5 wall walk 10 gtoh 10/20 plate B: 5 min Double under practice (rx triple under) C: Snatch 1 power + 1 squat + 1 ohs climbing heavy D: Metcon 5 rds 60 du 5 muscle up / 10 c2b/…
A. Warm-up: 60s. Shuttle Run 10 Alt. Toe touch in push-up pos. 15 PVC OHS 1/1 TGU @ easy KB x 3 sets B. “Snatch Complex” 1 Power snatch + 2 hang squat snatch + 3 OHS *climbing weight / open practice C. Amrap 14’ RX: 9 OHS @ 45/30kg 7 Strict HSPU 5 Burpee…
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ climbing heavy D. Deadlift 6×2 reps @ 75% of…
A. Warm-up: 100 Single-unders 10/10 Single-Leg RDL @ without weight 20 Alt. Shoulder taps in push-up pos. 30-45s. Dead hang on bar x 3 rounds B. Romanian Deadlift x 8 reps @ medium/heavy weight x 5 sets C. Metcon RX: Amrap 14’ 90 Double-unders 75 Wall ball @ 9/6kg 60 T2B 45 Push-ups 30 Alt….
