1)Warm up with gymnastics & animals
2)ENJOY
Buy in: 1000 m row
3 rds
*15 push press @30/45 kg
*15 box jump overs
3 rds
* 15 double KB thruster@2x 12/2×20 kg
* 10 T2B/15 K2E
3 rds
*20 russian swing
* 15 push up
Buy out: 1000 m row
3) Hollow hold taba
A. Warm-up: Gymn. + Amrap 7’ 10 Banded good morning 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Squat clean – heavy single in 10-12 mins. Open: practice C. Amrap 18’ 18 Box jump 15 T2B 12 STOH @ 50/30kg D. KB windmill 3×10/10 reps @ medium weight
Gymn. + A. 3 rounds : 1’30” cardio machine 10/10 strict presses @easy kb 10 Jumping squats B. Find your 1RM Jerk in 10′ C. For time,TC’ 15′ 9-12-15-12-9 Power Clean 60/40 Kipping HSPU / Push press @db 8/12 kb T2B / V-up D. TC’8′ 50-40-30-20-10 DU 25-20-15-10-5 Russian Swing @heavy kb E. Stretching
Wu: Gymn + shoulder & wrist mobility A: 2 rds 1min work 15 sec rest and change – skierg – lateral box step over – wall climb – bench T-spine mobilization (pvc) B: Otm 8’ – 3 shoulder press (+5% last week) – 7-8 bar muscle up open: c2b + ring dip or pull up…
A) Gymn + 4 RNFT: – 3 get up Johnie – 6 alt T2B – 6 clappin’ push ups – 9 RKC swings @easy B) EMOM 30′ – 5 sets 1) 10 alt pistols 2) 15/11 cal ski 3) 15 KBS @28/20 4) 10 alt pistols 5) 15/11 cal Assbike 6) 7 T2B + 21…
A. Warm-up: 250m Row 15 Push-ups 15 Band pull-aparts x 3 sets B. For Quality: 21-15-9 reps of: Floor press @ double KB or DB Single-arm KB Clean – left arm Single-arm KB Clean – right arm *use moderate/heavy KB or DB C. For quality: 1/1 @ TGU – Heavy KB 30/30s. Side…
A. Gymn. + Activation 3 rounds 10/10 m side monster walk 10 scapula pull-ups 8 hamstring curls on trx/ring/fitball B. Weightlifting 6×1 /rest btw sets/ 1 high pull + 1 power snatch @70% 3×9 /rest btw sets/ Snatch deadlift @60% of snatch 1rm 4×10 /rest btw sets/ Tempo back squat 2-1-x-1 C. WOD – AMRAP…
