A. Warm-up: 50 Jumping jack 10 Russian swing @ medium weight 20 Air squat 30s. Dead hang on bar x 3 sets B. Squat clean – warm up to 70-80% of 1RM Then, EMOM 8’ 1 Squat clean @ 70% of 1RM 30 Double-unders C. For time: 21-15-9-15-21 reps of: KB dead snatch @ 24/16kg …
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C. AMRAP 25’ 80 DU (160 SU) 12 Am.Swing…
WU:3-5’ gymnastic AMRAP 6’ WU pace 10 Jumping squat 5 Empty BB High hang snatch pull 20 Banded good morning A. E2’ – 5sets 3 Clean Deadlift + 2 Squat Clean + 2 Split Jerk @60-65% 1RM C&J B. 8-10’ work up to a heavy single Power snatch C. AMRAP 10’ 10…
WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing A. 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30) B. 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…
WU: 3-5’ gymnastic 3 slow round: – 10 KeljFelJani – 25 DU – 15 Light WB A. E2’ – 4 sets Front squat x 8 reps – @60% 1RM (from the floor) and then…. E90” – 4 sets 2 Push jerk – same weight (from the floor) B. 2 rounds for…
WU: 3-5 gymnastic 3 slow rounds: 5-8 Strict pull up 12 Jumping lunge 10 Light (empty) BB Snatch balance A. EMOM 5’ 5 Power snatch @60% 1RM Immediately…. EMOM 4’ 4 Power snatch @70% 1RM Immediately…. EMOM 3’ 3 Power snatch @80% 1RM B. 4 rounds for time: 15 Target burpee 15 OHS…
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5/5 spiderman and reach A. EMOM 10’ – 5 sets -5 Squat clean @50-55% 1RM -8-12 T2B B. 3 sets: AMRAP 4’ / Rest 2’ 2/2 KB Snatch 24/16kg 2 C2B Pullup 4/4… 4…. 6/6…. 6….. etc….
wu: gymn+ mobility A: 2 light rds 30 sec tiger hold 30 m bear walk 30 skeater jump 30 sec bridge hold B: E2mom 12’ – 10/10 one arm kb romanian dl + 5/5 one arm ohs C1: a pair of two For time 60 devil press C2:for time 50 am swing 40 alt kb…
Wu: gymn+ shaolin A: 3 light rds 15 cat caw 8 get up jhonnie 15 kb tatters B: E2mom10’ 10 deadlift rx 120/80 kg open 90/50 kg+ 5/5 kb press half kneeling rx:24/16; open 20/12 C: For time 10 ohs 60/40 open 40/25 15 ring dip 20 jump sq 25 hrpu 30 wall ball 25…
Wu: gymn+ Mobility A: 4 light rds 50 du/ 75 simple 10 thruster 50m double plate carry pinch grip choose weight B: 15 min Handstand walk practice and progression C: Every 90 sec x 10 5sumo dl high pull 30/20-25 kg 7 push press 9 power snatch max distence inga run 10m btw sets 30…
