A. Intensive SMR in 8 minute, then 2 rounds: 2′ ski, row 30″ handstand hold 20″ dead hang 20/20 m side monster walk B. AMRAP 30’ 400 m run 1 round outdoor /5 rounds in the corridor 10 burpee box get overs 100/120 cm 5 wall walks 3 ring muscle- ups / 5 bar MU’s /…
A. Gymn. + 4 rounds 20”/20” copenhagen side plank 20/20 m front rack carry @ 16/20 KB 40” superman hold B. Weightlifting /rest 2′ btw. sets/ 5×1 complex @82-85 % of power clean max /no tng!!!/ 1 P.Clean + 1 Jerk + 1 Low hang power clean + 1 Jerk C. 5 rounds…
A. Gym. + Scapula activation + Hip mobility + 5′ moderate tempo row/bike B. 3 sets: 5/8 false grip strict ring pull- ups 16 alt. pendlay rows @2x 16/24 C. Core strength 3-4 sets (1’ rest btw sets) 20 Double leg lifts on parallettes 20 V- ups 20 Crunches D. AMRAP 12‘ 8 Alt….
A. Gymn. + 3 rounds: 40″/40″ side plank 10 hamstring curls @TRX/fitball 15 banded pull aparts B. Snatch Complex 5 sets /1’30”-2″ rest btw sets/ 1 Power Snatch + 2 Low hang p. snatch @75% of 1RM P.Snatch C. Back Squat 4×7 (3-1-x-x) @60% of 1RM D. WOD – EMOM 16′ 1. 12/15 cals row…
A. Games + animal walks B. Partner workout 150 Box jumps 150 Wallballs 150 Bar facing burpees 150 Pull- ups 150 Air Squats 150 Push jerks 35/25 300 DU’S / 100 DU’S C. Acc. work 100 OH sit- ups @plate D. Stretching
A. Gymn. + Warm up 3 rounds: 10 scapula pullups 12 cossack squats 10 down-ups B. 20.5 (TC’ 20′) Complete the work as desired 🙂 Rx 40 ring muscle- ups 80 cals row 120 wallballs Open Bar Muscle up/ C2B/ Jumping BMU/ Jumping C2B C. Cool down
A. Intensive SMR in 8 minutes, then 3 rounds: 2’ row/ski 30” reverse plank 30 single- unders B. AMRAP 25’ 400 m Run /5 rounds in the corridor/ 3 Pegboards / Legless rope climbs/ Regular rope climbs 24 alt. reverse lunges 36 DU’S C. Stretching together, focus on the upper body and…
A. Gymn. + 2 rounds: 40”/40” side plank @leg raises 20/20 m front rack carry @ 16/20 KB 2/2 TGU’s B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ /1’30”- 2′ rest btw sets/ 2 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. WOD: AMRAP 5′ 8…
A. Gym. + 3 rounds: 10 PVC pass throughs 10 Banded pull aparts 10 Cossack squats B. Strength – 3 sets 5/8 Strict pull- ups 16 Alt. chest supported rows @heavy DB 17,5 -> C. Core Strength 3-4 sets (1′ rest btw sets) 15″ Paralette L-sit hold 15 GHDSU1s / 15 Weighted abmat sit- ups…
A. Gymn. + Activation 2 rounds 15/15 m side monster walk 1′ plank 10/10 1- leg hip thrusts B. Weightlifting 7×1 /rest btw sets/ 1 P. Snatch+ 1 Hang P. Snatch+ 1 Low Hang P. Snatch 3×7 /rest btw sets/ Snatch deadlift @75% of snatch 1rm 3×9 /rest btw sets/ Tempo back squat @55% (3-1-x-x…
