A)Warm up SMR+ 5’ easy AMRAP *1’ run in the gym * 10 goblet squat with KB * 10 russian swing@easy KB * 30” plank * 1 wall climb B)Lifting, strength a)E 90” x 6 rds 1 hang squat clean+ 1 squat clean+ 1 jerk same weight, you choose b)3 sets: 12 Floor press with 2x…
A)Warm up: 5’ amrap – 6 walkout – 2 wallclimb – 8 goblet squat with 2” hold at bottom – 5/5 hip thrust, 1 KB in overhead; single arm B)Lifting, strength a)Squat snatch (Open: Power snatch) daily max in 12’ b) Power snatch 30 reps for time@ 55 % of a) C)WOD 15’ amrap –…
A) Warm up gymn + 2 x (20 alt. snow angel, 20 jumping jack, 10 shoulder taps in handstand or 20 shoulder taps in plank, 40 SU) B) Lifting, strength a)) Push Press Daily 1 rep in 12′ 2 min rest b) STOH 30 reps for time @60% Push Press C)WOD 5 rounds of 50″…
A)Warm up: SMR + shoulder mob+ gymnastics B)Lifting, strength a)Strict press E90” x 4 rounds; 3 reps same weight b) Strict pull up 5×3-5 reps Open: banded 1’ rest btw sets C) WOD 6’ AMRAP * 20 cal row * 5 Bar MU/ 10 C2B/ 12 pull up * 15 OHS@ 20/15 kg barbell 3’…
A)Warm up: 1x * 500 m row * 1’ plank hold * 8 inchworm * 20 air squat *1’ run B) Lifting, strength a)TGU 3×2/2, same KB b)Front squat 3×5, climbing Start ~ 70 % of your 1 RM 2’ rest C) TRX complex: 3 sets – 12 knee tuck – 8 pike – 6…
Warm up: SMR + 3 sets * 5 get uop johnny * 25” reverse plank hold * 12 hip thrust * 12 lunge steps, alternating Lifting, strength a)Deadlift E2’ x 5 5 reps tng, same weight b)Double KB push press, not tng! , heavy as can 6’ EMOM x 6-8 reps WOD 10’ AMRAP *20…
Warm up: banded shoulder mobility + 4’ AMRAP *12 down up * 6 T-push up * 6 TRX row * 12 TRX mountain climber Lifting, strength Bench press 4×2,same weight 2’ rest btw sets WOD a) Jackie: for time, TC: 12’ 1000 m row 50 thruster@20/15 kg BB 30 pull up/30 TRx row b)5 round…
Warm up: gymn + 5 rft * 10 cal Ski or Row * 1 wall climb * 6/6 cossack squat with reach * 10” push up hold at bottom, 10” push up hold at top x 3 A) Strength, lifting a) Find 1 RM cluster from ground in 10 min b) Deadlift 3×3, same w….
Warm up:gymn + 5’ amrap *10 m bear crawl *10 scapula pull up * 20 jumping jack *12 lunge steps A)Lifting, strength a)Paralatte single arm row 3×10/10 1’rest btw sets b)FSQ 4×2, same weight 2’ rest btw sets B) WOD: 12’ AMRAP * 15 m lunge steps, 2 KB in front rack carry *10 burpee…
Warm up: 3 rds *15 snow angel * 10/10 m front rack KB carry *15 down up B)Lifting, strength a) Strict press E90” for 7’30” (5 rds) *3 reps, not tng, from ground b)KB clean, every 30” for 9’ (6 rds) I. 5 reps- left arm II. 5 reps- right III. 10 hollow rock …
