SMR+ General warm-up + Mobility
A.
3 sets:
B. Gymnastics - HS walk
C. Lifting - Push Press / Bent over row
Empty BB warm-up, then:
EMOM 6'
+
3x10 Barbell bent over row @ same weight
D.
For time:
15-12-9-6
Hang power clean @40/60kg
30-24-18-12
Wall Balls @ 6/9kg
E.
Accumulate:
2 minutes Farmer hold @ 2 x heavy KB
A.
Warm-up in pairs:
3 rounds / each person ( 6 rounds in total )
*Each person has to be Partner A and B - 3 times in total.
B.
3 x Amrap 7' / 3' rest btw.
1.
2.
3.
C. Stretching
SMR + General warm-up + Mobility
A.
3 sets:
B. Lifting - Squat Snatch , BSQ
Empty BB warm-up .. then;
1. Squat Snatch
Emom 6'
2. Pause BSQ
Every 90" x 5 sets @ increasing weight
C.
3 x Amrap 3' / rest 1' btw.
*Max meters single-arm DB OH walking lunges in remaining time.
D.
Accumulate :
A.
SMR +
Amrap 6'
B. 5 sets, for quality ( not for time!)
*Use: Single Kettlebell @ women: max 16kg , men: max 24kg
*KB complex: 1 Turkish get-up- (only up!) + 3 russian swings + 3 hang cleans + 3 front squats + 3 stoh + 3 hang snatches + 10m OH carry
C.
3-4 sets , 1' rest between
D. Stretching
SMR+ General warm-up + Mobility
A.
3 sets: @ light KB
B. Lifting - Squat Clean, Split Squat
Empty BB warm-up .. then;
1.
Emom 5'
Then: increase weight!
- 1 squat clean
2.
Back rack split squat @ increasing weight
C. WOD
Amrap 10'
* "DT" = [ 12 Deadlift , 9 Hang power clean, 6 stoh ]
SMR + General warm-up + Mobility
A.
3 sets:
B. Lifting - Deadlift
Every 90" x 6 sets - Pause Deadlift - with 3" pause below knee
* 4 reps @ same weight
+
Barbell Good Morning - 3 x 10 @ light/ moderate weight
C.
5 rounds for time of:
Cash-out: 30/30 m single-arm OH walking lunges @ KB
D.
Bent over trap-3 raise ( https://www.youtube.com/watch?v=sh-tM_LmYhc )
*4 x 10 @ 2 x 1,25 or 2,5kg plate
SMR+ General warm-up + Mobility
A.
3 sets:
B.
Gymnastics - Pull-up
3 sets, for quality:
C.
Lifting - FSQ , Split Jerk from rack
Every 90" x 6 sets @ increasing weight , work up to a moderately heavy, ~85% of your jerk max
D.
For max reps / meter:
EMOM 5' - 45" ON / 15" OFF
* 2' rest
* x 2 total sets (12 minutes)
SMR +
Warm-up with animal walks 3-5 minutes.
A.
2 sets:
B.
3 x EMOM 8' / rest 2' between EMOMs ( 28 mins )
*You can change the order in any way
C.
Accessory:
50 Crossbody crunches (https://www.youtube.com/watch?v=ltFb-fhkn5k )
50 Russian twists @ light KB
50 Flutter kicks
*try to rest as little as possible!
SMR + General warm-up + Mobility
A.
3 sets:
B. Lifting - Clean
2 sets @ empty BB, 5 reps of each:
~ Clean deadlift, clean high pull, muscle clean, power clean, front squat
Emom 8'
C.
4 rounds for time:
*Weight: 2x15kg / 2x22,5kg, scale as needed!
D.
Gymnastic swimming - ( https://www.youtube.com/watch?v=iNloKEgw4mU )
2 sets , 30" of each movement (unbroken! try not to touch the ground with your arms)
1' rest between sets.
SMR + General warm-up + Mobility
A.
Emom 5'
* All in the same minute
B. Gymnastics - HSPU
* Practice or if you are good at it, then do: 4 x Amrap (with good form and technique!) - 1' rest btw.
C. EMOM 20' - 5 sets
D.
Stretching