A. Gymn.+ 2 rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 • 2/2 TGU’s B. Weightlifting ☆ 6x 1 Complex @ 75% of power clean max /no tng/ • 2 P.Cleans + 2 Jerk + 1 P.Clean C. /1. AMRAP 6′ • 8 OHS @16/24 KB • 8 Target burpees 3′…
A. Gymn.+ 3 Rds.: • 10 cossack squats • 10 PVC pass throughs • 10 banded pull- aparts B. Strenght – 3 sets • 5/8 strict pull- ups • 16 alt. bent over rows @heavy KB C. Core Strenght – 3 sets • 20″ paralette L-sit hold • 15 abmat weighted sit- ups /weight on…
A. Gymn.+ Activation 2 rds: • 15-15 m side monster walk • 1′ plank • 10/10 1-leg hip thrusts B. Weightlifting ☆6×1 • 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch /increasing weight/ ☆3×3 • Snatch deadlift @75% of 1RM snatch ☆3×5 • Tempo Back Squat /increasing weight, 3-1-×-×/ C. 4 RDS…
A. Games, then barbell warm-up together B. For time ☆ Buy in: Rx: 100 Double- unders Open: 50 DU’s ☆ 10 rounds: • 10 thrusters @40/30 • 10 lateral burpees ☆ Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders
A. Warm-up, Mobility Together B. For Time: TC’: 20′ • 10 burpee box get overs @100/120 cm • 15 Clean&Jerks @45/30 • 10 BBGO • 15 C&J @50/35 • 10 BBGO • 10 C&J @55/40 • 20 Pistols • 10 C&J @60/45 • 20 Pistols • 5 C&J @65/50 • 20 Pistols • 5 C&J…
A. Intensive SMR for at least 8-10 min. B. 2 Rds.: • 2′ cardio machine • 50″ plank • 10 scapula push-ups C. AMRAP 30′ • 13 burpee box jump overs • 13 C2B’s / Pull-ups / Ring rows • 26 air squats • 400m Run D. Stretching Together
A. Gymn.+ 2 Rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 KB • 40″ superman hold B. Weightlifting 1 Power Clean + 2 Jerks + 1 Power Clean /5×1 complex @75% of power clean max No TNG!!/ C. 5 Rounds For Time • 15 Kipping HSPU’s / Pike Push-ups • 10…
A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER:…
WU: GYMN + BB WU A. 5 RDS / 2′ Rest 6 Shoulder Press + Max Rep Push Presses B. 4 RFT 400m Run 20 Push Presses 10 Deck Squats RX: 40/30kg Open: 30/25kg Beginner: BB
Mobility: General Activation: 2 RDS …
