Big SMR, gymnastics
1)5’amrap
* 6 inchworm
*25″ plank
* 30 jumping jack
* 20 shoulder taps in push up pos.
2)3 sets for quality, 90″ rest btw sets
* 3-8 strict pull up
* 8/8 box step, 1x KB in farmer carry, opposite arm-leg
* 10-12 push up
* 30″ superman hold
3)25′ EMOM: 40″ work/20″ rest (5 rds)
Min 1- row
Min 2- burpee box jump overs
Min 3- DU/ SU
Min 4- abmat sit up with ball
Min 5- rest
A. Warm-up: EMOM 12’ Min1: 45s. Row Min2: 12-15 Empty BB Push press Min3: 45s. Plank Min4: 12-15 Empty BB muscle snatch B. Every 2’ x 3 sets 10 Tng Snatch @ you choose weight *Focus on technic and good form RX: Squat snatch Open: Power snatch C. Tempo OHS x 5 reps @ increase…
A) gymn + 20 reps of: @empty bb – muscle clean – strict press – front squat – high hang power clean B) Power Cleans (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) Clean Pulls (NO tng!) 2*3 @110% 1*3 @ 120% D) Max reps of def. Kipping HSPU (From 2*15/10 kg…
Weekend Team Games! SB Team Competition Wods.
WU+ Hip mobility + 3x 12 cossack squats 12 alt. KB strict presses @light weight 12 hip thrust 1′ plank A. Back Squat (deload week) 3×10 @50-55% B. Rx: 4x 8-16 Ring push ups Open: 4x 8-16 Simple push ups C. For time: 100 DU’s / 250 Single unders 50 Kipping HSPU / 50 Push…
Wu: Gymn+ shoulder mobility A: 8min Split Jerk practice B:5 set Work up to heavy 5 push press + split jerk C: Amrap 4’ 2-4-6-8-10.. etc – alt. dead dumbell or kettlebell snatch – target burpee 1 min rest Amrap 4’ 2-4-6-8-10..etc -alt dumbell or kettlebell hang C&J -alt one leg burpee 1min rest Amrap…
1)SMR, gymnastics, animals 2)4 rounds – 1000 m row – 4′ AMRAP: 35 DU/ 70 SU, 40 mountain climber, 30″ plank 1′ 30″rest btw rounds 3)3 sets – 8/8 one arm row /KB – 30″ superman hold + 15″ hollow
