A. Warm-up: Gymn. + 60s. Single-unders 10/10 Single-arm Russian swing 5 PVC pass throught + 5 PVC OHS 60s. Wall Sit hold x 2 sets B. EMOM 5’ 3 Muscle snatch + 2 Power snatch + 1 OHS @ 30/20kg BB C. For time: TC: 13’ 21 Power snatch @ 40/25kg 75 Double-unders…
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
A. Warm-up: Gymn. + 3 sets of: 16 Lateral Box steps @ increasing height! 10/10 Suitcase Deadlift @ 12/16kg KB 5 Empty BB hang clean + strict press 30s. Handstand hold B. For time: 2 Rounds of “DT” @ 40/25kg 30 Box jump @ 50/60cm 2 Rounds of “DT” @ 50/30kg 30 Box…
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
A. Warm-up: Gym. + 7.5m Walking lunges – Forward 7.5m Walking Lunges – Backward 10 Medball Squat clean 10/10 Side Rotation in Side plank x 3 sets B. EMOM 5’ Hang squat clean x 6 reps @ 30/20kg C. Hang squat clean @ 1RM D. Deadlift 6×2 reps @ 75% of 1RM …
A. Warm-up: Gymn + 3 sets of: 15m Bear Walk 10 V-ups 10/10 Half kneeling strict press @ KB or DB 30s. Wall Sit hold B. Barbell Strict press (from ground) 4×8 reps @ same weight *Try to heavier than last week! C. EMOM 20’ Odd: 15 Wall ball @ 9/6kg Even: 3…
A. Warm-up: 50 Jumping jack 10 Reverse snow angel + 30s. Plank 10/10 KB snatch (hang) @ 8-12kg 15 Goblet Squats x 2-3 sets B. EMOM 5’ 10 Overhead Squats @ Empty BB C. Every 5’ x 3 sets 60 Double-unders / 100 Single-unders 10 Squat snatch 40/25kg 30 Double-unders / 50 Single-unders …
A. Warm-up: Gymn. + Amrap 8’ 45s. Amrap Jump Rope 10 Down-ups 20 Alt. V-ups B. Double-unders practice in 5-8 min. (If you can, accumulate 300reps) C. 10 Rounds for time: 10 Alt. DB snatch @ 22.5/15kg (RX 30/20kg) 10 Burpee Tc: 20’ D. Accessory: 10 Alt. DB Row in Push-up pos. …
A. Gymn. + Warm-up: 15/15 Single-arm Russian Swing @ Easy! 20 Plank to Push-ups 60s. Squat pos. hold 30s. Handstand pos. hold x 3 sets B. 3 Rounds for time: 10 Clean & Jerk @ 60/40kg 10 High Box jump @ 80/60cm Rest 5:00 C. 3 Rounds for time: 10 Bar MU’s…
A. Warm-up: 15/10 Cal Row 15m Walking Lunge (2×7.5) 30/30s. Side plank x 3 sets B. 6 Rounds for time: 15/10 Cal Row 15m Overhead Walking Lunge w. 10/15kg Plate Tc: 15’ C. Weighted Box steps @ 60/50cm 3×10/10 reps *use 1 KB in Front rack pos. D. Acc. 30m 1-arm Farmer…
