2018

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…

Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…

WU: gymn+ Shoulder and wirst mobility EMOM 9’ -50 du open 80 simple -10 hand climb+5 snow angel -12 cossack squat A: EMOM 10′ Rx: 1-2 legless rope climb Open: 1-2 rope climp Scaled: rope climb practice B: EMOM 24’ – 14 du kb  front rack lunges – 15/12 cal row – 45 sec supermen hold…

Warm up: gymn+shoulder and hip mobility A: light 3rds – 8 atomic sit up light plate – 8 bb good morning  – 8/8 one kb sumo dl high pull light – 8 bb sq snatch B: Snatch complex (climbing rx:heavy, open, focus on technik) 8min: every min 1 snatch high pull+1 power snatch+1sq snatch C:Power:…

Warm up:running+ exercises + animal movements in 10’ A)E90”x 5 sets Alternating back rack lunges Total 12 (6/6) reps B)Tabata (22’) – tabata push jerk * Rest 2’  – tabata deadlift ** Rest 2’ – tabata push up Rest 2’ – tabata hang power snatch* * Rx: 40/25 kg, Open: 30/20 kg ** Rx: 60/40…