1. Warm-up + Hamstring Stretch + 2 sets * 4/4 Hip thrusts * 4 Squat deep muscle snatch https://youtu.be/wzB4lKbzEZU * 4 Sots press * 4 Box Jumps 2. Squat Snatch / EMOM 6′ * 3 TNG @climbing weight Then 1 min rest and repeat EMOM 6′ /reset the weight to the same starting weight/ 3. METCON…
1. General Warm- up + 2 sets * 3/3 Worlds Greatest Stretch * 3 Clean Pulls * 3 Tall Power Cleans * 3 Kneeling Jumps 2. Work up to heavy 3 position Power Clean (floor, low hang, high hang) 3. 5 rounds For Time * 15 Unbroken Strict Pull- ups /banded/ * 12 Deadlifts @70/47 4. 4…
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
1. General Warm-up 2. Squat / 7 sets @90% of front squat / 1’30” rest btw sets * 2 Fr. squat + 4 Back squat 3. Running Clock For Time * 40 Box Jump Overs * 20 D-ball or Sandbag Ground To Shoulder 7:00- 14:00 „Diane” / 21-15-9 * DL * HSPU / Pike Push-…
1. Warm- up + 2 sets * 3/3 KB RDL * 3/3 KB Snatch * 3/3 Front rack reverse lunge 2. OPEN 22.2 3. 5 sets / 1’30” rest btw. sets * 3 Strict press @80% * 6 Weigthed strict chin- ups
1. SMR + General Warm- up + 2 rds. * 12 hip thrusts * 12 shoulder taps * 6/6 dead bugs with foam roller * 6/6 half cossack squats 2. 6 sets / 2 min rest between sets * 12 weighted sit ups @DB * 10 slam ball https://youtu.be/k9W6g9LvXDI * 8/8 bulgarian jump squat https://youtu.be/iBkuw-uTvbY 3. Rowing…
1. General warm- up + 2 sets * 6 Push- up plank to shoulder extension on paralette * 6 Kipping swing * 6/6 Half kneeling bottom up KB press * 3 Hip to bar 2. 3 rounds For time * 20 Kipping HSPU * 15 Target burpees 3. 3 sets * 16 banded triceps ext. * Max…
1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets * 4/4 Single leg hip thursts * 4 Deep squat muscle snatches * 4 Sots presses * 4 Box jumps 2. Squat Snatch / 4 sets @80% * 3 singles Rest 1’30” between sets 3. Front Squat – Find your 2RM in…
1. General warm- up + 2x 5 shoulder – hip extensions https://youtu.be/wW-GAz2CTCM + 2 sets: * 5/5 Chinese Plank with knee raises * 10 HRPU * 10/8 Cals Bike/Row/Ski 2. Upper Body Push-Pull Strength / E1’30” – 7 sets @climbing weight – 78%+ * 3 Close grip bench press * 3 Weighted strict chin- up 3….
1. General warm- up + 2 sets * 5/5 chinese plank + knee raises * 5 HRPU * 10/8 cals row 2. AMRAP 8′ * 21 cals row * 21 pull-ups /kipping,butterfly, jumping pullup/ * 21 db DB front squats Rest 3′ AMRAP 6′ * 15 cals row * 15 C2B or Jumping C2B * 12…
