1. 3 sets – 12/12 side bend lat. pulldowns https://youtu.be/4XW5D2og2eY – 12 hollow body lat. pulldowns @straight arms 2. 4 sets – 5/5 one arm pull up @supinated grip https://youtu.be/MboWnR6tTe0 – 3 rope climbs 3. 3x AMRAP 3′ /1’30” rest – 15 Kipping HSPU – 15 Pull-ups Max distance HS walk/ Bear crawl 4. E2′ for 10′ –…
1. Snatch Activation / 2 sets – 5 snatch grip DL – 5 snatch grip bent over rows – 5 tall squat snatch – 5 ohs 2. Squat Snatch / 1’30” rest 6×5 @go same weight as last week friday+ 2,5 kg or so / NO TNG 3. Back Squat / E2’30” 5×10 @50% 4….
1. 2 sets: – 10 cossack squats – 30″ plank hold – 24 glute bridge march 2. Running – easy tempo 400m, then – 2x 800m / 2′ min rest btw 3. Work up to heaviest set of DT / no unbroken/ in 15 min – 12 DL – 9 Hang Power Clean – 6…
1. Warm-up with barbell / 2 sets – 7 snatch grip DL – 7 muscle snatch – 3 squat pos. muscle snatch – 3 tall squat snatch 2. Squat Snatch in 12 min 5×3 @60% – no tng 3. Back Squat 3×20 @40% 4. 4 rds. – 20 OHS @43/30 – 20 HRPU – 100m…
1. Full Body SMR + 2 sets – 1″ easy row – 8/8 deadbugs @smr – 12 hollow body snow angels 2. 3 sets – 30″ max rep band tricep extensions – 30″ rest – 30″ max rep seated band rows – 30″ rest – 30″ max rep band squat pull through 3. Rowing –…
1. Body Activation / 3 sets – 8 @easy dumbell pullovers – 8 @easy double DB lateral raises – 8 tempo squats /3x2x1/ 2. EMOM 14′ Odd: 50″ recovery row or ski Even: Choose your weakness, any pressing – Strict HSPU or Ring Dip or Push- up or Seated Strict Press – 10-12 reps 3. 2…
1. Clean Activation / 3 sets – 4 Banded clean high pulls – 6 Tall power cleans – 6 Tall squat cleans 2. Squat Clean / E2’30” 5×3 @ascending / TNG / Work up to a heavy 3 rep of the day 3. Front Squat / E2′ 5×2 @80-90% 4. 3 rounds for time –…
1. Upper Body Activation / 3 sets – 12 Tall kneeling straight arm lat. pulldowns – 8 Seated narrow grip band rows – 8 Tall kneeling wide grip behind the neck band pulldowns 2. EMOM 20′ Odd: 45″ rowing Even: 10-12 Unbroken strict pull- ups 3. 4 rounds for time / TC: 22′ – 400m Row…
1. W-U (0-14’) A. STRETCHING 4’ – WORLDS’ GREATEST STRETCH – TWISTED LIZARD – PUPPY POSE STRETCH B. AMRAP 5’ 10 WALL ANGELS 10 RDL @/SIDE, NO WEIGHT 10 SCAP-PULLS C. AMRAP 5’ 30” ROW @STOP AT CHEST 5 SINGLE ARM DB C&J 10 HOLLOW-ARCHES 2. WOD_5X3’AMRAP/3’ REST (17-47’) 14 PULL-UPS 14 ALT DB C&J…
1. W-U (0-10’) A. STRETCHING 5’ – LAYING HAMS STRETCH – TWISTED CROSS STRETCH – PIGEON B. AMRAP 5’ 20 ALT TOE TOUCHES 10 PVC PASSES 10/10 FORWARD LEG SWINGS 10/10 LATERAL LEG SWINGS 2. PVC SNATCH DRILL (11-14’) 5 BTN PP 5 BTN PUSH J 5 HH DIP+ HIGH PULLS 5 HH PSN…
