1. Warm-up for Squat Clean and hip mob. 2. Clean Complex / 1’30” X5 1.- 2. 1+2 @80% 3.- 4. 1+1 @85% 5. 1+1 @87+% 3. 5 rounds for time/ TC: 20′ – 30 air squats – 20 alt. DB snatches @22.5/15 – 10 box step ups @22.5/15 4. Acc. Work – 100 hip…
1. 1 set – 1000/800m row – 20m inchworms – 10 straight arm band lat pull downs 2. Banded Deadlift / E1’30” – 6×3 reps @30-40% – speed DL- 3. ‘Auxo or Auxesia’ For time 10-20-30-40-50 – WB – Jumping C2B or Simple C2B…C2B !!! 4. Acc. Work – 3x 15 good mornings @just bb
1. 3 sets – 500m easy row – 10 behind the neck thrusters @bb – 5 split stance press @bb 2. Split Jerk / E1’30” for 7’30” – 2 reps @75-80% 3. Front Squat / E2′ for 8′ – 2 reps @85% 4. EMOM 12′ 1. 12 hard pulls on the rower 2. 6 banded…
1. 2 sets – 10/10m bottom up KB carry @easy w. – 5/5 dead bug KB pullovers – 3 wall walks 2. EMOM 16′ for max reps 1. cals on a cardio machine 2. tuck up with arm support 3. barbell hang clean and STRICT press 4. active rest – walking…
1. Activation and Barbell warm-up for C&J 2. C&J Complex / E1’30” for 9′ 1.-2. @75% 3.-4. @80% 5.-6. @85+% 3. AMRAP 20′ – Low intensity!! – 750m row – 20 burpees – 15 jumping strict pull-ups 4. Interval Rowing / 5 rounds – 200m easy – 200m hard Then 5′ cool-downs
1. Activation / 3 sets – 20 hollow rocks – 5 kipping swings – 5 ring face pulls – 10 DL @1 easy KB 2. AMRAP 4′ x4 / active rest – 1’30” easy row – 15 T2B – 10 DB Cleans @2×22.5/15kg – 10 DB Push Presses 3. Acc. Work / 3 sets – 6/6…
1. 2 sets – 5/5 world greatest stretches – 5 scap pulls – 5 snatch press under 2. Snatch Complex E1′ for 9′ 1.-2.-3. min : 1 Snatch high pull + 1 Squat snatch @75% – No TnG!! 4.-5.-6.: @80% 7.-8.: @85+% 3. E7′ for 21′ 2 rds.: – 60 DU’s / 150 Single –…
1. 2 sets – 10 hollow body pull downs – 10 glute bridge pull downs – 10 beat swings 2. Strict Pull- ups – 5x 5 /unbroken/ 3. For Reps and For Time Max Reps – 2′ box jump – 2′ WB – 2′ devil presses – 2′ thrusters – 2′ jumping squats 2′ Rest…
1. AMRAP 3′ – 3 walkouts – 3 squats – 3 half burpees – 3 full body v-ups 2. EMOM 9′ 1. 10 banded sissy squats https://youtube.com/shorts/Hj5CyUn29JE?feature=share 2. 10/8 cals assault bike 3. 2 hang squat cleans @75% 3. E30″ for 5′ / Back squat – 2 reps @50% 4. 5 rounds for…
1. SMR + Activation for EMOM 2. EMOM 40′ 1. 150/200m row 2. Pull-ups + 8 HRPU + 8 Air squats 3. ‘DT’ 12 DL + 9 Hang cleans + 6 Push presses @easy double DB @15, 12, 8 4. Full Rest 3. Stretching
