SMR + General warm-up + mobility A. 2 sets @ light KB – 8/12kg 6/6 Single-arm R. swing 6/6 Singel-arm front rack squat 6/6 Single-arm strict press 6/6 Single arm bent over row B. Lifting – Clean complex In 8 minutes find your daily max weight: 1 hang clean + 1 front squat…
A. SMR + Gymn. + Amrap 6′ 10-10 Upright rows 8-8 Cross body deadlifts 12 Cossack squats @easy kb B. E2′ for 14′ 40 DU’s / 100 Simple unders 2 Power Snatches @70% of 1RM C. 5 sets of: 6 Snatch grip shoulder presses btn @choose the weight 6-12 Strict pull- ups D. Acc EMOM 10′…
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 10/10 one leg rdl with kb Min3 – 40s alt box step Min4 – 15/15 kb halo B: Metcon Buy in: 1000 m run/row 50-40-30-20-10 – Gtoh w plate 20/10 – Abmat sit up – Am swing 16-24/8-16 –…
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
A. Warm-up: Gymn. + 6x500m Row (women 350m) *work / rest 1:1 (I go, you go…if you are in couple) B. “Clean complex” EMOM 15’ Hang power clean + Hang squat clean + Tng squat clean + Jerk *increase weight every 3 min. C. “Unbroken” – Double KB in front rack 10 Alt. Lunges steps …
A. Warm-up: 60s. Shuttle Run 10 Alt. Toe touch in push-up pos. 15 PVC OHS 1/1 TGU @ easy KB x 3 sets B. “Snatch Complex” 1 Power snatch + 2 hang squat snatch + 3 OHS *climbing weight / open practice C. Amrap 14’ RX: 9 OHS @ 45/30kg 7 Strict HSPU 5 Burpee…
A. Warm-up: Gymn + Amrap 8’ 50 Double-unders / 100 Single-unders 10 Reverse snow angel 5/5 Half kneeling KB strict press @ easy 10 Kang squat @ without weight B. Max unbroken Double-unders *only 2-3 attempt C. “DT” with box 5 Rounds for time: 1 Round of “DT” 15 Box jump @ 60/50cm Tc: 15’ …
Warm up: gymnastics A:TRX complex: 3-4 sets: – 8-10 hip lift – 10 mountain climber – 5-7 push up B:10’ min gymnastics practice C: Metcon :5 rft: – 5/4/3/2/1 man maker with kb choose weight – 12 kb facing burpee – 24 air squat – 12 abmat sir up@ medball – 3 rope climb/2 legless D:3 rft:…
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 alt devil press 17,5-22,5/5-15 kg D. KB windmill 3x 10/10 reps @…
Wu: gymn+ 3 set 6 get up jhonnie 8/8 rdl 10/10 windmill 5/5 one arm ring row A: Shoulder 5 rds 10 Strict press w. barbell 10 side delta fly w. Double dumbell 60-90 sec rest B: Metcon 5 rds 2 rope climb rx: leg less 10 db kb front squats 5 sb kb…
