A: activation – 2 sets
10 bw good morning
10 shinbox switch
10 russian babymaker
5 tall kneeling muscle snatch @empty bb
1′ cardio
B: Power Snatch – 12 mins
build up to your new 1RM
C: Front Squat – 10 mins
build up to your new 1RM
D: EMOM to hell (12-18′)
2 clean pull + 2 hang power clean + 2 power clean @75/45 kg
6-10 jumping pull up
12 wallball
1. Warm- up + 3 sets * 8 Cals row * 12 Dead bugs * 20″ Single- unders 2. AMRAP 12′ – 21 Pullups – 42 DU’s – 21 Thrusters – 18 C2B – 36 DU’s – 18 Thrusters – 15 BMU – 30 DU’s – 15 Thrusters 3. For Time / Recovery Tempo…
A. Warm-up: 3 set 100 Single-unders 10 Ring Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank B. Practice 8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. Wod 10 Rounds for time: RX: 3 Ring MU 10m…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
WU: 3-5’ gymnastic 2 rounds: 30m bear walk (2*15m) 16 Jumping lunge 20 Russian swing A.BSQ 4 sets: 1’ work/2’ rest Max reps Back squat @60% 1RM (if you work in pairs do it in delay, eg. Person#1: 0:00-1:00, Person#2: 1:30-2:30) B.METCON 3 rounds for time: 75 Air squat 25 Power clean @40/30kg…
A. Warm-up: Gymn + Amrap 6’ 12 Banded good morning 2 Wall climb + 10s. HS hold 12 KB Taters easy KB B. 1 Squat clean +3 front squat – climbing heavy in 8-10 min. Open: KB clean or Power clean practice C. Max unbroken reps of: (1-2 attempt) RX: Strict HSPU Open: Kipping HSPU or Tng…
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
