SMR +
Warm-up with animal walks 3-5 minutes.
A.
2 sets:
B. For time:
~ 21-18-15-12-9-6-3 reps of
Rest 5'
~ 3-6-9-12-15-18-21 reps of :
C. Acc:,
*Rest as little as possible!
SMR + General warm-up + mobility
A.
3 sets:
B. Lifting - BSQ, Deadlift
1.Back Squat - Go every 2 minutes:
2. Deadlift - Every 30" x 8 sets
C.
Amrap 10'
1-1, 2-2, 3-3 .. etc reps of
Push Press @ 25/40kg
Burpee Box jump-overs
SMR
+
A. 3 sets @ easy pace
B. Amrap 20' @ moderate pace
C. Emom 6' - 3 sets
SMR + General warm-up + mobility
A.
2 sets @ light KB - 8/12kg
B. Lifting - Clean complex
1. In 8 minutes find your max weight:
2. Clean pull - 4x4
C. 3 x Amrap 3' / 1' rest
D. Accessory, 3 sets for quality:
10"/10" Single-arm plank hold (advanced: on ring)
20" Dual KB OH hold
SMR + General warm-up + mobility
A.
3 sets:
B. Lifting- Push jerk from rack
1. Find your daily heavy 1 rep in 6'
+
Emom 5'
3 reps @ 80-85% of your daily heavy
2. Alternating Press
C. WOD:
4 rounds for time:
SMR + General warm-up + mobility
A.
3 sets:
B. Lifting - Snatch, split squat
Empty BB warm-up +
1 Snatch - Emom 8'
rest 2'
Amrap 3'
Max reps: Squat snatch @ 60% of your last weight in the 'Emom'
2. Back rack split squat
3 x 8/8 reps @ increasing weight , rest 60"
C. Conditioning:
Amrap 12'
1 round of "DT" @ 2 x dumbbells , 15/22,5kg
+
3-6-9-12-15 etc reps of
(Eg.: 1 "DT" + 3 wall ball + 3 sit-ups then 1 "DT" + 6 wall ball + 6 sit-ups ... )
A.
Warm-up: 3 sets:
B. For time:
C. Core
Tabata - Hollow rock
D. Stretching
SMR + General warm-up + Mobility
A.
3 sets:
B. Lifting: FSQ, Deadlift
~ 1. FSQ - Every 2' x 5 sets
~ 2. Deadlift
Emom 6'
C. Amrap 12'
SMR +
A. Warm-up:
2 sets of :
B. 3 x AMRAP 6' / 2' rest between
1.
2.
3.
C. 3 sets, for quality
SMR + General warm-up + Mobility
A.
3 sets :
B. Lifting - Clean & Jerk
Empty BB warm-up then,
~ Go every 2 minutes:
10-8-6-4-2 reps of:
~ Clean pull
4x3
C. For time:
50-40-30-20-10 reps of
* 200m row after each sets
D. Accessory:
Staggered stance RDL @ 2x DB/KB (https://www.youtube.com/watch?v=5lgbgXyuJ50 )
*3 x 10/10