1. 2 sets: – 6 band OH squats – 6 bent over rows @snatch grip – 6 snatch high pulls – 6 muscle cleans 2. Find your daily max in 15 min – 1 Power Snatch + 1 High Hang Power Snatch + 1 Low Hang Power Snatch 3. 3 rounds for time – 400m…
1. SMR+ Shoulder mobility 2. 3 sets: – 1 min row or bike – 30″ air squat – 30″ curtsy lunge https://youtu.be/rUD0rPjlxdQ 2. 3 sets: – 5/5 bulgarian squats – 5 tempo front squats 4x1x1x1 @25/35 kg – 5 single strict pullups 3. 7 rounds for time – 7 burpee C2B or 11 burpee pullups…
1. Act./ 3 sets – 8 tall kneeling straight arm lat. pulldowns – 8 ring face pulls – 8 db KB DL @mod.weight 2. EMOM 16′ Odd: 45″ rowing Even: Pressing weakness -HSPU- Strict Press- Pushups @10-12 reps 3. E2′ for 10′ – 10 DL @90/60 – 10 WB – 10 T2B 4. 5 sets – 12/12…
1. Clean Act. / 2 sets – 4 banded clean pull @pvc – 6 tall muscle cleans – 6 tall squat clean 2. Work up to a max of the following complex in 15-18 min. – 2 hang squat cleans + 1 squat clean 3. 3 sets – 8 box jumps – 4 clean pulls @100% –…
1. Upper Body Activation / 3 sets – 10 seated band rows – 10/10 tall kneeling side bend lat. pull in – 10 pendlay rows @bb 2. 3 sets – 15 DB bench presses – 15 DB pronated curls https://youtu.be/CIGPx1bx0Hs 3. For time 2 rds. – 500m row – 21 Clean & Jerks @50/35 – 21…
1. 3 sets: – 1 min machine – 10 hollow rocks – 10/10m OH KB carry – 10 prone angels 2. Pendlay Rows – 3×8 @supinated grip @barbell+weight 3. E3′ x 6 – 18/15 cals row – 25 air squats – 7 BMU / Jumping BMU 4. Acc. Work – side plank lateral raise 3×12/side
1. Activation / 2 rds. – 10 band face pulls – 12 cossack squats – 10 reverse snow angels – 12 alt. rev. lunges 2. 3 sets / 1’30” rest – 15″ sec HS hold, then max rep kipping HSPU 3. 3x AMRAP 5′ / rest 1 min btw rds. – 20 HRPU – 20 Band assisted pistols https://youtu.be/zdRYAqd4x5M – 20 Am. Swings…
1. Warm- up + SMR – prayer stretch with foam roller + greatest stretch 2. 3 sets – 1 min machine – 8/8m OH carry @mod. KB 3. Rowing / 4 rds. – 1’30” max cals Rest 1′ – 1′ max cals Rest 1′ – 30″ max cals Rest 2′ 4. Acc. Work – 3×30″/ side contralateral…
1. Activation/ 2 sets – 8 hip thrusts @without weight – 8 RDL @bb – 4 muscle cleans – 4 front squats – 4 good mornings 2. Squat Clean / E2′ for 10′ https://youtu.be/y42jmYe-g_E – 5 squat cleans @NO TNG @65% 3. EMOM 25′ 1. 15 Thrusters @43/30 2. 15 Pull-ups 3. 40″ front rack hold…
1. 3 sets – 12/12 side bend lat. pulldowns https://youtu.be/4XW5D2og2eY – 12 hollow body lat. pulldowns @straight arms 2. 4 sets – 5/5 one arm pull up @supinated grip https://youtu.be/MboWnR6tTe0 – 3 rope climbs 3. 3x AMRAP 3′ /1’30” rest – 15 Kipping HSPU – 15 Pull-ups Max distance HS walk/ Bear crawl 4. E2′ for 10′ –…
