1. General warm- up + 2 sets * 5/5 chinese plank + knee raises * 5 HRPU * 10/8 cals row 2. AMRAP 8′ * 21 cals row * 21 pull-ups /kipping,butterfly, jumping pullup/ * 21 db DB front squats Rest 3′ AMRAP 6′ * 15 cals row * 15 C2B or Jumping C2B * 12…
1. General warm-up+ 2 rds. * 10/8 cals row * 10 scorpions * 10 scapula pull- ups then, 2 rds. @easy weight * 5 bench presses * 5 pendlay rows * 10 banded face pulls 2. OPEN 22.1 3. 4 rounds * 4 paused bench presses @60% 30″ rest * 4 pendlay rows @heavy weight…
1. SMR + General Warm-up + 3 rounds * 20m Tiger Crawl * 12 Shoulder Taps in Tiger Pos. * 20m Crab Crawl * 12 Hip Thrust 2. AMRAP 24′ * 10 Burpee Box Overs @100/120cm * 12 Alt. Dead Snatches @mod.w. * 300m Row * 12 Sandbag Cleans @mod.w. * 180m Run 3. Accessory…
1. SMR + Hamstring Stretch + 2 sets * 6 Samson Stretch * 6/6 Jerk Drop @KB https://youtu.be/8jnDXbCHXDc * 6/6 Hip Thurst Then, 2 sets @30% * 1 Clean DL+ 1 Power Clean+ 1 Squat Clean 2. Clean & Jerk / E1’30” for 9′ * 2x 2+1 @85% * 2x 2+1 @88% * 1x 1+1 @90%…
1. Gymn. + Wrist Stretch https://youtu.be/sz6S2CUn3Ug 2. 2 sets * 5/5 Half kneeling KB press @easy w. * 10 Good morning @barbell * 12 Plank to push- up * 10 Half cossack squat https://youtu.be/X9iW_HlEOE8 3. 5 sets / 3″ down * 5 Close grip bench press @78% * 5 Strict chin- up 4. 10 Rounds For Time /…
1. General warm-up + Prayer stretch https://youtu.be/dKiiG3NzOow + 2 sets * 10 Hip thrust * 5 Deep muscle snatch * 5 Snatch grip strict press /behind neck/ * 10 Box step @40/50cm 2. Squat Snatch / E1’30” * 3×1 @85% * 2×1 @88% * 1×1 @90% * 2×1 @85% 3. 3 Rounds For Time * 10…
1. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…
1. General warm-up + Hamstring stretch + 2x 5/5 pulling your foot back with the band https://youtu.be/1RohXn9h21c , then 2 sets: * 3 No contact muscle snatch+ 3 OHS+ 3 Drop Snatch @just barbell 2. Snatch Complex / Find your heavy * 3 Snatch DL + 1 Hang Squat Snatch + 1 Squat Snatch 3. Crossfit…
1. General warm up + Full body rolling 2. 4x AMRAP 8′ A. * 10 Burpee * 10 V- up * 10 Push-up /chest to abmat/ – 2 min Rest B. * 100 m shuttle run * 10 Abmat sit- up * 10 Box jump @50/60 – 2min Rest A. – 2 min Rest B. 3….
1. Gymn. + Mobility, then: 2 sets: * 6 PVC pass throughs * 6 Hollow- Arch swing on tha bar * 6/6 Half kneeling bottom up Kb press @easy weight * 6 Hip to bar – https://youtu.be/-QUrxPxKjpc 2. EMOM 12′ 1.: 5-8 BMU or Jumping BMU 2.: 5-8 Deficit Kipping HSPU – or pike push-up…
