1. 2 sets – 10 barbell good mornings – 16 deadbugs – 10 cossack squats – 20″ hollow hold 2. Back Squat – 1x 5 reps @60% – 1x 5 reps @70% – 1x 3 reps @80% , then EMOM 3′ – 2 reps @85% 3. 3 rounds not for time – Slow, but continuous…
1. EMOM 12′ @easy tempo Odd: 45″ cardio Even: 8 air squats + 1 wall climbs 2. Gymn. Cond. / 4 sets – 10 Box HSPU – 20 Cals Row – 1′ Rest 3. For Time ‘DT’ – 5 rounds TC:12′ @70/47kg – 12 DL – 9 Hang Cleans – 6 STOH 4. 4 sets…
1. Barbell Warm-up + Snatch Technical 5×3 No foot, no contact squat snatch @bb 2. EMOM 6′ – 1 Power Snatch + 1 Squat Snatch @75% 3. EMOM 6′ – 2+1 C&J @75% 4. 2 rounds / NO MAX REPS — Moderate Tempo ! – 3′ row – 2′ target burpee – 3′ ski /…
1. EMOM 12′ Odd: 45″ cardio Even: 10 snow angels + 10 air squats 2. E3’x 5 / 1 min rest btw sets – 500/400m row – 10 burpee over row – max distance famers carry @2xHEAVY !!! KB 3. 3-4 sets – 15 weighted abmat situps – 15 v-ups – 15 tuck-ups
1. SMR and Mobility in 10 min 2. EMOM 30′ 1. 45″ Rowing 2. 12-15 WB 3. 45″ Assault Bike 4. 10 Burpee Box Step Overs 5. 45″ Ski-erg 3. Acc.Work / 4 sets – 12 Supinated Grip Ring Rows – 12 Skull Crushers – 12 KB Pull-overs
1. Warm-up for Power Snatch and C&J in 8-10′ 2. Power Snatch / E1’30” for 6′ 1. 3 reps @60% 2. 3 reps @70% 3. 2 reps @75% 4. 2 reps @80% 3. C&J / E1’30” for 6′ 1. 2+1 @70% 2. 2+1 @80% 3. 2+1 @85% 4. 1+1 @90% 4. EMOM 21′ 1. 15/12…
1. 2 sets – 10/10 90/90 hip mob. – 10 ‘PVC’ throught – 10 Prone snow angels – 10 Tempo cossack squats @3″ down 2. Rowing/ 10 rds. – 15″ max effort !!! – 45″ easy 3. Gymnastics Cond. / 5 sets – 15/12 cals assault bike – 8 deficit /banded/ push-ups – 15/12 cals…
1. Shoulder and Hip mobility, then 2 sets – 10 full body deadbugs – 5 muscle snatches – 5 snatch balance 2. Squat Snatch / E1’30” for 7’30” – 2 reps @60%, 70%, 80%, 85%, 90% 3. Clean&Jerk / E1’30” for 7’30” – 2+1 @60%, 70%, 80%,85%, 90% 4. EMOM 15′ 1. 15/18 cals row…
1. Warm-up for 23.1 2. 23.1 / AMRAP 14′ – 60 cals row – 50 T2B / 50 Hanging Knee Raises – 40 WB – 30 Cleans @61/43 or 43/30 – 20 Ring MU / 20 Kipping Pull-ups /standards scaled : https://youtu.be/7G3FKk-Dzm0 rx: https://youtu.be/PYI6mH8RqCc / 3. Back Squat…
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…
