A: activation – 2 sets
1′ cardio
10/10 dynamic adductor stretch
10 cossack squat
B: 3 sets
15″ row sprint
15/15 m SA front rack carry @heavy
15/15″ SA SL plank on kettlebell
https://www.youtube.com/watch?v=3Pj_PzKCZN8/
C: Deadlift – 12′ AMRAP
find your new 3RM
(build up to your heaviest 3 tng reps in 12 mins)
D: E3′ x 7
12 alt devil press
14 SA db thruster (7/arm)
20/17 cal row
E: stretching
pigeon
bretzel
half kneeling hip flexor stretch
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
1. 3 sets – 10 alt. reverse lunges – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Push Press + Dip EMOM 4′ – 2 push presses @80%+ Rest 1′ EMOM 4′ – 4 jerk dip @105% Rest and Squat prep 5′ EMOM 5′ – 3 front squats…
A. Warm-up: 60s. Shuttle run 15 Russian swing @ moderate weight 15 Goblet squat @ moderate weight 15 V-ups x 3 rounds B. Squat clean + Front squat – daily max! C. Metcon For time: 21-15-9 Pull-ups Burpee box jump-overs @ 60/70cm ! Tc: 8’ D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy…
1. Warm-up for Snatch an Clean 2. EMOM 12′ Odd: 250m row Even: 2 Power Snatches @70% 3 min rest For Time / 5 rds / 1 min rest btw rds – 1 min row – 15 C&J @43/30kg 3 min rest 3 rds.: – max rep Kipping pull-ups – 10/8 cals row – 50m…
A. Warm-up: 3 rds 8 russian babymakers 8 snatch press behind neck 8 hollow rock B. EMOM 10’ RX: Odd: 40-50 Double-unders Even:3 – 5 TNG Squat snatch @ climbing weight OPEN: Odd: 35s. Amrap Single-unders Even: 3 – 5 TNG snatch @ you choose weight C. Front squat & Run 4 rds 500 m run…
Wu: 2 set: 1:00 Ski or Row (moderate) 7 Kip to Swing 7 Single Arm High Pull (each arm, moderate) 14 Alt. Leg V-Up 10 Prone Ts (no weight or very light plates) 10 Single Arm Press (each side, moderate) A: 10 Barbell Strict Press 65% 8 Barbell Strict Press 70% 6 Barbell Strict Press 75%…
