A. Gymn. + 3 rounds: 1”/1” side plank 20/20 m single arm bottoms up kettlebell carry @ 8/12KB 15 good mornings @barbell B. Weightlifting 7×1 complex @85-90% of P.Clean max /no tng/ Rest 1’30”-2′ 1 P.Clean+ 1 Hang P.Clean+ Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats 3. 50…
A. Gym. + Scapula activation 2 rounds: 20 banded pull- aparts 20″ active dead hang B. Upper body strength 3 sets 5/8 false grip strict ring pull- ups 5/8 ring dips 10 bent over rows @40/50 C. Core strength 4 sets (1’ rest btw sets) 20 GHD sit- ups / 20 weighted butterfly…
A. Gymn. + Activation 3 rounds 20/20 m side monster walk 15 ring rows 10/10 1-leg hip thrusts B. Weightlifting 7x 1 complex: 1 P.Snatch+ 1 Hang P.Snatch @85-90% of 1RM P.Snatch 5×5 Tempo Back Squats, 3″ down @80-85% C. WOD: 19.3 TC:15′ @ 1 heavy dumbell (22,5/15) 61m DB OHLunges 50 DB…
A. Warm-up Together B. For Time Buy-in: 800 m Run or Bike 20 rounds: 5 wall-balls @9/6 3 BMU/ 5 C2B/ 7 Pull-ups 7 SDHP @42,5/30 Cash-out: 800 m Run or Bike
A. Gymn. + 3 rounds: 12 Cossack squats 20″ HS hold 20″ Hollow hold B. EMOM 6′ RX: 30″ max meters HSW Open: 30″ max rep shoulder taps in HS pos. C. EMOM 15‘ @60% 1 RM shoulder to overhead 1 Cluster 2 Front Squats 1 Shoulder to overhead D. Cooldown …
A. Gymn. + 2 rounds: 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 medium KB (12,16) 20 alt. v- ups C. Acc. Work 5X 10/10 KB windmills @medium KB 8/8 Bulgarian squats without weight 15 hip…
A. Gymn. + 2 rounds: 1’/1′ side plank 40m front rack carry @ double 16/20 KB 40” superman hold B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ 2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk C. For time 15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15…
A. Gym. + Scapula activation B. 3 sets 8-10 Weighted strict pull- ups (same weight) 18 alt. chest supported row @ heavy DB C. Core strength 3-4 sets (1’ rest btw sets) 20” L- hang hold 15 GHDSU’s / 15 weighted abmat situps Max rep strict T2B D. For time: @heavy dumbbell 30 DB Snatch…
A. Gymn. + Activation 3 rounds 20/20 m side monster walk 10 scapula pull-ups 12 hamstring curls on trx/ring/fitball B. Weightlifting 6×1 /2′ rest btw sets/ 1 Power snatch + 1 Low hang power snatch + 1 hang power snatch @80 % of P. Snatch 4×7 /2′ rest btw sets/ Tempo back squat…
A. Gymn. + 3 rounds: 16 dead bugs /waist on the ground/ 8 walkouts + 1 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 bar facing burpees 15 deadlifts 9 bench presses 9 bar…
