Mobility: General
Activation: 3 RDS
– 10 Hollow-Arch
– 10 Air Squats
– 6 V-ups
– 6 BB Hang Muscle Snatches
Then
E90x5-7
3 reps deadlift 65-75%
A.Metcon
6 RFT:
– 4 Back Squats
– 8 Hang Power Snatches
– 12 T2B
B. Acc
4 Sets
10 Banded Triceps Extension then immediately down into 5 Diamond Push-ups
BB: RX @40/30 / OPEN @30/20 / BEGINNER @BB
RX: DIAMOND PUSH-UP / OPEN: PUSH-UP / BEGINNER: PUSH-UP ON KNEES
1. Hip and shoulder mobility, then 2 rds.: • 16 toes touches in pushup pos. • 10 cossack squats • 16 shoulder touches in pushup pos. • 10 butterfly hip thrusts • 16 dead-bugs • 32 jumping jacks 2. 4 sets/ ~2’ rest • 12 weighted cossack squats • 24 weighted crunches /slow/ • 12…
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+ pvc mobility A: Amrap 5′ 50 simple under 10 alt du kb push press 8/12 kg 25 jumping jack 10 goblet squat B: Every 3 min x5 – 6 back sq – 4-6 chin strict chest to bar pull up C: Metcon for time 21 sumo dl high pull 40/30 open…
Warm up: gymnastic & mobility WU with Partner: (You go, I go) 4 rounds of each: 8 Am. Swing @ medium w. 8 Air squat 8 Push-ups A. Partner workout: (Divide anyhow) For time: 1000m Row / 800 m run 100 Box jump-overs 50/60cm 100 Deadlift 80/50kg or 60/35kg 100 Wall ball 9/6kg 150 Push-ups 100…
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. Acc EMOM 10′…
A. Warm-up: Gymn. + In pairs: 300m Row *partner shuttle Run 20 Alt. Shoulder taps in plank pos. (Face to face together) x 4 rounds (2/2) B. “Partner wod” Tc: 25’ For time: 50-40-30-20-10 Burpee Box jump-overs @ 60/50cm (for 2 person) 15 Syncron Thruster with plate + 15 Syncron Sit-ups btw. sets C. “Accessory” 12/12…
