WU: 3-5’ gymnastic
3 slow round:
– 10 KeljFelJani
– 25 DU
– 15 Light WB
A.
E2’ – 4 sets
Front squat x 8 reps – @60% 1RM (from the floor)
and then….
E90” – 4 sets
2 Push jerk – same weight (from the floor)
B.
2 rounds for time:
– 25 Burpee
– 25 SDHP 40/25kg
– 25 C2B pullup
TC:15’
C.
2 sets:
50 Shoulder taps in hand plank
25 Hollow rock
Warm up: SMR+ gymnastics A)8-10 min for practice on the weaknesses (pistol squat, DU, Muscle up… B)For time: – 400 m run – 20 Deadlift @ 100/70 kg (Open: 70/ 45 kg) – 400 m run – 20 Back squat @ 90/60 kg (Open: 69/ 35 kg) – 400 m run – 20 Power Clean@…
WU: 5′ gymnastic, then… 4 slow rounds: 8 Snow angel 4/4 Cossack squat 8 OHS with pipe A. E90″ – 5 sets 5 TnG Power Clean @60% (Open: 3-5 reps – medium weight) B. EMOM 8′ – 5 double KB russian swing 2×12/20 (Open: 2×8/12-16) – 5 Thruster 2×12/20 (Open: 2×8/12-16) C. 21-15-9 reps of: –…
Warm up: 5’ amrap – 30 m Bear Crawl – 20 Scapula Push up – 30” Plank hold+ 30” Superman hold In remaining time AMRAP Burpee@ warm up pace A)3 sets: – Half kneeling dumbbell hang clean+press x 5/5 – Narrow grip push up x 8-12 – Bottom up KB carry x 20”/20” 90” rest B)For…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds: Rx: 15 reps Dimmel deadlift @~50% 1RM DL Open: 12-15 reps Dimmel deadlift – light weight Rest 90” btw sets (The Dimmel Deadlift is essentially the top 2/3 of a regular…
Wu: gymn+ shoulder and elbow mobility A: 3 light rds – 20 plank to push up – 20 dead bug – 20 bird dog – 5 mu cl + 5 hang power cl+ 5 power jerk B: 10 min every min: 2 clean deadlift+ 2 hang power clean+ 2 power jerk ( start 40% 1…
Wu: gymn+ mobility A: 2rds 25 cal row 25 band good morning 25 hip trust B: 12 min Find your daily max 1 RM Sumo deadlift C: For time 50 shoulder press 40 /30/25kg D:EMOM 20 -15/12 cal skierg – 3-7 sand bag or slam ball clean+ over to shoulder – 20 m lunges du kb…
