SMR + General warm-up + Mobility A. 3 sets: 10 Scapula pull-up 12 Ring row 10 V-ups B. Gymnastics: Strict Pull-up 4 x Max reps , 60″ rest C. Strength: 4 sets, for quality . rest 60″-90″ 8 Barbell Z-press @ medium weight 14 alt. KB gorilla row 15 Band pull-apart D. Conditioning Amrap…
SMR + General warm-up + Mobility A. 3 sets: 16 deadbug 8/8 Half kneeling KB halos 8 Tempo goblet squat {2201} @ KB B. Lifting – Snatch Empty BB warm-up + Emom 8′ 1 snatch pull +1 power snatch + 1 hang power snatch @ increase weight every 2 rounds rest 2′ Amrap 3′…
A. SMR + Gymnastics B.Warm-up: 3 sets: 3 Deadlift + 3 clean pull + 3 muscle clean + 3 fsq + 3 strict press @ empty BB 20″ HS hold 8 abmat sit-ups 8 alternating box step-ups C. For time: Buy-in: 25 Target Burpees Then: 3 rounds of: 20 Power clean @ 35/50kg 15 HSPUs or…
SMR + General warm-up + mobility A. 3 sets: 8/8 Half kneeling KB press @ light weight – 8/12kg 8/8 Cossack squats w/ KB in goblet hold 20″ HS hold B. Lifting: Clean & Jerk , Hip thrust Empty BB warm-up.. then: 1.C&J Emom 8′ 1 Squat Clean + 2 Jerks @ increase weight every…
SMR + General warm-up + mobility A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 ) B. For 8 minutes @ moderate pace 1′ Cardio machine – you choose 3 Man-makers @ 2xDB ( light/ moderate…
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 8/8 Windmill @ light KB 14 alternating shoulder taps in tiger position B. Lifting – Snatch/ BSQ 1. Power Snatch Every 90″ x 6 sets 1 Power Snatch + 1 Below the knee snatch + 1 hang snatch + 1 snatch…
SMR+ General warm-up + Mobility A. 3 sets : 8/8 cossack squats 16 deadbug 8/8 single-leg hip thrusts B. Strength – Barbell Box step-up (back rack position) 4 x 8/8 @ increasing weight – 60″-90″ rest btw. sets – Romanian Deadlift 3 x 10 @ same weight C. Amrap 12′ 2-4-6-8-10..etc reps of:…
SMR+ General warm-up + Mobility A. 3 sets: 8/8 KB halos @ light weight 12 Hollow rocks 20″ HS hold at wall B. Gymnastics – HS walk 4 x max distance / 60″-90″ rest btw. attempts OR practice C. Lifting – Push Press / Bent over row Empty BB warm-up, then: EMOM 6′ 4 reps…
A. Warm-up in pairs: 3 rounds / each person ( 6 rounds in total ) Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 burpees Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total. B. 3 x…
SMR + General warm-up + Mobility A. 3 sets: 10 wall facing OH squat @ pvc 10 upright row @ 2x 2,5kg plate 12 alternating shoulder taps in tiger position B. Lifting – Squat Snatch , BSQ Empty BB warm-up .. then; 1. Squat Snatch Emom 6′ 1 squat snatch + 2 hang squat snatch @ increasing weight…
