A. Gymn. + Amrap 6′ • 12 air squats • 12 crab&reach • 6/6 shoulder presses • 1/1 TGU B. Lower Body Strenght ☆ 4 sets • 8/8 single leg RDL • 16 alt. Pistols C. For Time ☆ 10-9-8-7-6-5-4-3-2-1 /@30/40 kg • OHS • Pull- ups • Push- ups D. Acc. Work • 100…
A. SMR in 8-10 min. B. 2 Rds.: • 2 min bike/row/ski/jogging • 12 cossack squats • 14 alt. KB hang cleans @easy KB C. AMRAP 30′ @moderate tempo • 400m row • 10 thrusters @empty bar • 10 lateral burpees • 15 hrpu’s • 24 alt. reverse lunges D. Stretching
A. Gymn. + 3 rds.: • 1’/1′ side plank • 20/20m single arm bottoms up KB carry @8/12 • 15 good mornings @barbell B. Weightlifting ☆ E2′ / 7×1 / @85-90% of 1RM P.Clean • 1 P.Clean + 1 Hang P.Clean + 1 Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats…
A. Gymn. + Activation 2 rds.: • 20 banded pull- aparts • 20″ dead hang B. Upper Body – 3 sets • 5/8 false grip strict ring pull- ups • 5/8 ring dips • 10 bent over rows @40/55 C. Core Strength 3 sets / 1′ rest btw sets • 20 weighted butterfly sit- ups…
A. Gymn. + Activation 3 rds.: • 30″/30″ star side plank • 15 ring rows • 10/10 1-leg hip thrusts B. Weightlifting ☆7×1 Complex / @85-87% of 1RM P.Snatch • 1 P. Snatch + 1 Hang P. Snatch ☆ Tempo Back Squat / 80-85% • 5×5 3″ down C. 19.3 TC:15′ @1 heavy DB: 15/22,5…
A. Gymn. + 2 rds.: • 12 cossack squats • 20″ handstand hold • 20″ hollow hold B. EMOM 6′ *Rx: 30″ max meters HSW *Open: HSW practice C. EMOM 16′ ☆Odd: KB Complex 2x: 1 cluster + 2 gront squats + 2 push jerks ☆Even: 10 down- ups D. Cooldown
A. Gymn. + 3rds.: • 10 scapula pull- ups • 3 wall climbs • 10 air squats B. 4 sets • 8/8 landmine rows • 8 lateral raises @ plate C. Helen – target @ sub 10′ ☆ 3rds • 400m run • 21 KB swings @16/24 • 12 pull- ups D. Pendlay row •…
A. Gymn. + 2 rds.: • 1′ shuttle run /20m segments/ • 40m bear walks • 10 lateral box steps B. AMRAP 30′ • 500m row • 12 target burpees • 16 box step overs @double easy KB • 20 alt. V- ups C. Acc. Work ☆ 4 sets of: • 10/10 KB windmills @8/12…
A. Gymn. + 2rds.: • 1’/1′ side plank • 40m front rack carry @double medium KB • 40″ superman hold B. Weightlifting ☆ 6×1 Complex @80% of P.Clean max / No TNG! • 2 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time • 18-15-12-9-6-3 Wallballs @increasing weight (8/9/10/12/15)…
A. Gymn. + Scapula activation B. 3 sets of: • 8-10 weighted strict pull- ups /same weight • 18 alt. chest supported rows @heavy dumbbell C. Core Strength /3 sets/1′ rest • 20″ L- hang hold • 15 weighted sit- ups /weight at the chest • max rep strict T2B D. For Time @1 heavy…
