SMR + General warm-up + mobility A. 3 sets: 8/8 single leg hip thrust w/ 2 sec pause at the top pos. 16 alt. Deadbug 10 Good morning @ empty BB B. Lifting – BSQ, Deadlift 1.Back Squat – Go every 2 minutes: 10-8-6-4-2 reps @ increasing weight 2. Deadlift – Every 30″…
SMR + A. 3 sets @ easy pace 90″ cardio machine 15m Bear walk 15m walking lunges B. Amrap 20′ @ moderate pace 400m Row 12 Plate GTOHs 15 Abmat sit-ups 20m Farmer carry @ 2xKB , heavy C. Emom 6′ – 3 sets 20″/20″ Side plank 40″ Russian twist
SMR + General warm-up + mobility A. 2 sets @ light KB – 8/12kg 6/6 Single-arm R. swing 6/6 Singel-arm front rack squat 6/6 Single-arm strict press 6/6 Single arm bent over row B. Lifting – Clean complex 1. In 8 minutes find your max weight: 1 hang clean + 1 front squat + 1…
SMR + General warm-up + mobility A. 3 sets: 6/6 Half kneeling press @ light KB 10 scapula pull-up 20″ HS hold 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 3×12 (6/6) @…
SMR + General warm-up + mobility A. 3 sets: 10 Wall-facing squats 15 snow angels 15″/15″ side plank hold B. Lifting – Snatch, split squat Empty BB warm-up + 1 Snatch – Emom 8′ 2 squat snatch + 1 ohs @ increase weight in every 2 round rest 2′ Amrap 3′ Max reps: Squat snatch @…
A. Warm-up: 3 sets: 1′ cardio machine @ easy pace 5 inchworms 15 Air squats 20″ plank hold B. For time: 5 Deadlift @ 70/100kg 60 Wall Ball 5 Deadlift 50 Alt. DB Snatches @ 15/22,5 kg 5 Deadlift 40 Box jump-overs 5 Deadlift 30 T2B / Knee raises 5 Deadlift 20m DB OH lunges…
SMR + General warm-up + Mobility A. 3 sets: 8/8 single leg RDL @ light KB 8/8 single-arm bent over row @ KB 14 alt. arm-leg raises in superman hold B. Lifting: FSQ, Deadlift ~ 1. FSQ – Every 2′ x 5 sets 4 reps @ increasing weight ~ 2. Deadlift Emom 6′ …
SMR + A. Warm-up: 2 sets of : 1′ 30″ easy cardio machine 8 plank to push up + 8 scapula push-ups 8/8 Reverse lunge steps B. 3 x AMRAP 6′ / 2′ rest between 1. 8/10 cal row 15 Russian swings 20 Air squat 2. 35 DU / 70 Singles 10 Abmat sit-ups 10 Dual KB…
SMR + General warm-up + Mobility A. 3 sets : 5/5 Single-arm KB OH sit-up + press 8/8 Single leg hip thrusts 20″ superman hold B. Lifting – Clean & Jerk Empty BB warm-up then, ~ Go every 2 minutes: 10-8-6-4-2 reps of: Clean & Jerk @ increasing weight in each round ~…
SMR + General warm-up + Mobility A. 3 sets: 10 Scapula pull-up 12 Ring row 10 V-ups B. Gymnastics: Strict Pull-up 4 x Max reps , 60″ rest C. Strength: 4 sets, for quality . rest 60″-90″ 8 Barbell Z-press @ medium weight 14 alt. KB gorilla row 15 Band pull-apart D. Conditioning Amrap…
