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WU:Gymn + Mob 3 rounds: – 10 Goblet squat – 5/5 KB Push press – light/medium – 30 DU / 60 Single A. Hang snatch from beyond the knee – work up to a heavy triple in 10-12 min B. Front squat RX: 3 x 5 @75% 2 x 3 @85% Open: 5 x 5…

WU: Gymn + Mob 3 rounds: – 10 Good morning to squat to GM to stand complex – 10 Snow angel A. Hang clean from beyond the knee RX: work up to a heavy triple in 10-12 min Open: work up to a medium triple in 10-12 min (focus on technique) B. Back squat RX:…

A:10 min shaolin + hip, shoulder , ankle mobility B: rx 5×8/8 pistol + weight  open: pistol progression band, box, trx, ring C: Team of 3 Tc 35′ 100 cal row: 1 row, 2 du kb front rack hold, rx:24/16; open: 16/12 kg 50 syncron dead du kb cluster 1000m run 50 syncron dead du kb…

A:  5 min gymn+ 5 min barbell wu B: Rx: squat work,  Open: power work and focus the technik emom 4′ – 6 squat snatch 50% – 6 sq clean 50% 1 rest emom 4′ -5 sq snatch 60% -5 sq clean 60 % 1 rest emom 4′ -4 sq snatch 70% -4 sq clean 70% 1…

A: 10 min shoulder and hip mobility B: 10min Rx: Find your daily max:1 clean pull + 1 hang clean pull + 1 squat clean + 1 split jerk Open: Clean and jerk practice: no max load, 1 clean pull + 1 hang clean pull + 1 squat clean + split jerk C: Team of 2 60 cal…

A:10 min dynamic joga exercise B: amrap 7′ Rx: – 1 leg less rope climb – 2 bar mu – 3 man maker with light kb Open: – 1 rope climb – 2 bar mu w. Band or box – 3 man maker light kb C:Power Block every 3 min x 5 set Rx: –…

A1: 8-10min shoulder and hip mobility A2: AMRAP 5′ – 5-5 one arm light kb snatch 12/8 kg – 5 hindu push up – 5 -5 cossack squat B: 10min TC’ Rx: Find your max: 1 snatch pull + 1 hang snatch pull + 1 hang snatch + 3 ohs Open: Snatch practice: no max…

A: 8-10min smr+gymn B:3 light rds -5 hrburpee -5/5 one leg get up jhonnie open 10 get up jhonnie -5 thruster w. Band (green, purple or grey) -5 wall climb B:3 set max reps weighted push up 2 min rest btw set C: „Kelly” 5 rds 400m run 30 box jump 60 cm; Open: 20 box…

Warm Up: 3 sets: *30” Active Hanging *15 Down Up *10 Good Morning+Squat@ PVC  A)”Kettlebell complex”: E90” for 9 min: Rx : 6 Russian Swing+ 6 Clean+ 6 STOH+6 OHS @ double KB Open:6 Russian Swing+ 6 Clean+ 6 STOH+ 6 Front Squat@double KB B)3 sets of: * Half kneeling press x6/6@ KB *Ring Push…

Warm Up: Gymn+ running + animal movements in 8 min A) 3 sets of: – Dead Bug x 12 – Monster Walk x 10/10 m Forth anf Back –  Reverse Plank Hold x 20″ B)Front squat, from floor, 2 rounds (Squat clean = 1 rep) Min 1- 8 reps@ 60-65%  Min 2- 6 reps@ 70 % Min 3- 4…