A. Gymn. + Activation 3rds.: • 20/20m lateral monster walks @plate • 10 scapula pull- ups • 12 hamstring curls @ring/fitball B. Weightlifting ☆ Snatch Complex 6×1 / 80% of 1RM P.Snatch/ 2′ rest • 1 Power Snatch + 1 Low Hang P.Snatch + 1 Hang P.Snatch ☆ Back Squat 4×7 / 2′ rest /…
A. Gymn. + Games B. Every 4′ min for 32′ First 4′ • 25 down- ups • 25 hrpu’s • 25 abmat sit- ups Second 4′ • 40″ plank • 40″ glute bridge hold • 10/10 split squats @medium kb C. Stretching
A. Gymn.+ 3Rds.: • 16 dead bugs • 8 walkouts + push- ups • 12 good mornings @ barbell B. For Time / use your 70-80% of body weight / • 21 Bench presses • 21 Bar facing burpees • 21 Deadlifts • 15 Bench presses • 15 BFB • 15 Deadlift • 9 Bench…
A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9 pull- ups /…
A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time – 5 Rds.: • 9…
A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…
A. Gymn. + 3 Rds.: • 40″/40″ side plank • 10 hamstring curls @trx/ring/fitball • 15 banded pull- aparts B. Weightlifting ☆ 5x Snatch Complex • 1 Power Snatch + 2 Low Hang Power Snatch @75% of 1RM P. Snatch ☆ Tempo Back Squat • 4×7 @60% 3-1-x-x C. EMOM 16′ • 1. 15/12 cals…
A. Gymn. + 3rds: • 15m bear walk • 15m tiger walk • 15m walking lunges • 15 hollow rock B. Partner Workout • 110 box jumps / steps • 90 pull- ups • 110 bar facing burpees • 90 push jerks @empty barbell • 110 air squats • 90 double- unders C. Acc. Work…
A. Gymn. +3 Rds.: • 10 scapula pull- ups • 10 cossack squats • 10 down- ups B. 10′ Practice • Ring / Bar Muscle- up C. 5 Rds. For time / TC: 20′ • 5 BMU’s / @ band / jumping BMU • 20/15 cals row • 15 wallballs D. Cool down
A. Intensive SMR in 8 min., then 3 Rds.: • 2′ row/ski • 30″ reverse plank • 30 single- unders B. AMRAP 25′ • 400m Run • 3 Pegboards / Legless rope climb / Regular rope climb • 24 Alt. reverse lunges • 36 DU’s C. Stretching. Focus on the upper body and hip.
