A: activation – 2 sets
12 alt toe touch
10 snow angel
5/5 tall kneeling shoulder cars
B: 2 sets
30″ row @mod
10-15 strict press @empty bb
10-15 sup ring row
C: Power Clean & Jerk – EMOM 6′
2+1 reps
1-2′ @60-65%
3-4′ @70-75%
5-6′ @80%
D: E3′ x 4
8-10 bent over row
8-10 bradford to full press
https://www.youtube.com/watch?v=VGEx3cEFI6s/
E: 12′ AMRAP
2-4-6-8-…
dual db bent over row
feet elevated push up / push up
+ 6/5 cal cardio between every round
WU: 3-5’ gymn. + 3 rounds: 15 Banded Good morning 10 get up jhonnie 10 snow angel A: Emom 15’ – 8-10 shoulder press – 8-10 bench row B: Metcon 3 rds 20 back squat 20 hang clean 20 push jerk barbell weight: 40-60/25-40 kg ; basic: dumbell / kettlebell 3 min rest 3…
1. 3 sets – 10 full body deadbugs – 5/5 reverse lunges – 5 btn push presses @bb – 5 Jerks 2. Push Jerk from the floor / E1’30” for 7’30” – 3 Push jerks @75-80% 3. EMOM 18′ 1. 18/15 cals row 2. 6/6 DB C&J @1×22.5/15 3. 15 weighted abmat sit-ups 4. E4′ for…
1. Gymn. + Tabata Style – 20″ work /10″ rest 2 sets – Scorpions – Snow angel – 90/90 hip „mobility” – Cossack squat 2. AMRAP 25′ – moderate pace – 400m row – 20 russian swings @24/16 – 10 inchworms – 10 plank ankle taps 3. E4′ for 12′ 12-9-6 – HRPU – 2x weighted…
A. Warm-up: 90s. Row 5 Inchworm 10/10 Single-arm KB clean 45s. Plank x 3 rounds B.Strenght EMOM 10’ RX: Odd: 3 Strict HSPU + 6 Kipping hspu Even: 4-6 D-ball or Sandbag over to shoulder OPEN: Odd: 3 Kipping HSPU + 6 Push-ups Even: 4-6 D-ball or Sandbag over to shoulder Rest 5’ EMOM 10’…
Week 5: day 31 wu: 3 min row 2 rds 6 wall squat 8 kb sumo del high pull 10 crab reach A: Sumo deadlift 5×7 climbing B: Body Pump 4.0. 10 rds 5 strict pull up/12 ring row 10 push up/ women push up 20 air sq w. weighted west C:…
A. Warm-up: Amrap 6’ 50 Mountain climbers 1/1 TGU @ 12/8kg KB 10 Scapula pull-ups 10 Banded good morning B. Wod Amrap 15’ RX: 10m Walking Russian swing 16-24/8-16kg 10m Handstand walk 10m Lunges walk 10m Tiger walk OPEN: 10 Walking Russian swing 10m Lunges walk 10m Burpee broad jump 10m Bear walk C. Strenght…
