1. SMR + Shoulder and Hip mobility 2. 10 min skill practice 3. EMOM 15′ 1. 45″ bike/ski/jogging 2. 10 burpee box jumps – step down 3. 15 v-ups 4. EMOM 16′ 1. 18/15 cals row 2. 12 DB hang snatches @1×22.5/15 3. 13/11 cals assault bike 5. 3 sets – 10/10 banded lateral toe…
1. Warm-up for Snatch and C&J – 10 PVC Pass Throught – 10 PVC Tempo V-ups – 10 PVC OHS – 10 Good Mornings @barbell 2. Power Snatch / EMOM 6′ 1-2. – 2 reps @60% 3-4. – 2 reps @70% 5-6. – 2 reps @75% 3. Squat Clean&Jerk / EMOM 6′ 1-2. 2+1 @70%…
1. AMRAP 8′ – very easy pace!! – 100m jogging – 10 inchworms push-ups – 15 banded lat. pulldowns 2. 4 rounds for time – 500m row – 21 empty bar thrusters – 12 C2B or jumping C2B 3. Gymnastics I. / 5 sets – 30″ hard effort ski rest 30″ – 30″ hard effort…
1. Hip and shoulder mobility 2. Snatch / EMOM 10′ – 2×1 @60% – 2×1 @70% – 2×1 @80% – 2×1 @85% – 1×1 @90% 3. Power Clean & Jerk / EMOM 7′ – 2x 3+1 @60% – 2x 3+1 @70% – 3x 2+1 @80% 4. 4 rounds for time – 12 T2B / 18…
1. Warm-up for Snatch an Clean 2. EMOM 12′ Odd: 250m row Even: 2 Power Snatches @70% 3 min rest For Time / 5 rds / 1 min rest btw rds – 1 min row – 15 C&J @43/30kg 3 min rest 3 rds.: – max rep Kipping pull-ups – 10/8 cals row – 50m…
1. 2 sets – 5/5 banded RDL – 10 good mornings @bb – 20″ hollow hold 2. „Chaos” Amrap 7′ – 10 Thrusters @43/30 – 10 Bar facing burpees 3. Deadlift / EMOM 5′ – 1 rep @85% 4. For Time / TC:5′ – 100 WB @9/6 5. Acc. Work / 3 sets – 20…
1. SMR + Activation 2. EMOM 36′ – Moderate Tempo !!! Low Intensity !!! 1. 40″ Rowing 2. 12 Push Presses WB 3. 15 Weighted abmat situps 4. 30 DU’s 5. 16 Box steps @1xDB 6. Full Rest 3. Acc. Work – accumulate 3′ plank, then 50 reps good mornings @bb
1. 2 sets – 10 PVC prone press facing ground – 4 Broad jumps – 10 RDL @bb – 10 Hang muscle cleans @bb – 10 Push presses @bb 2. For Time – Grace – 30 Clean & Jerks @43/61 3. Front Squat / EMOM 5′ – 2 reps @85% 4. 4-5 rounds for time…
1. 3 sets – 2 min cardio – 10/10 seated band pulls – 10 hollow body rocks – 20 fast lat. pull- downs – 10 air squats + 20″ squat hold 2. E2′ for 10′ – 10 unbroken banded strict pull-ups – 10 parallette push- ups 3. AMRAP 18′ – 16 WB – 12/15 Cals Row…
1. 2 sets – 5 tempo snatch high pulls – 5 muscle snatch – 5 snatch balance 2. Heavy Isabel For Time – 30 snatches @45/60 3. EMOM 5′ – 2 Back squats @85% 4. Rowing / E3′ for 15′ – 500m 5. Core / 2 sets / 2 min rest – 15 V-ups –…
