Warmup: – Foam Roller and Snatch Prep Strength: E2mom for 10´ – 3x Front Squats @55-65% *3 sec pause in the bottom of every rep *Don’t go heavy here, work on perfecting your squat mechanics and positions Strength: E2mom for 10´ – Snatches *3 position...
Warmup: – 5´DU Gymnastics: 12´alt EMOM – Handstand for 30s – L Sit for 30s – 6x Toes to Bar – Ring Support Holds for 30s Gymnastics: E3mom for 12´ – 8x Strict Pullups + 12 H/R Push Ups + 16 KB Back Step Lunge WOD:...
Warmup: – 3 x 1´ Toe Game Strength: E2mom for 14´a UB Complex Power Cleans: *Power clean, Push press, Power clean, Push jerk, Power clean, Split jerk *Start at a light-moderate weight and build to a heavy but not max set with no failed sets WOD: E6mom for 30´...
Warmup: 400m, then 3x… – 25 Jumping Jacks – 15 A/Squats – 5 Burpees Strength: E90sec for 15´ – 3x Back squats *Box squats (@3,1,X,2) (~65% of 1RM BS across, at or just above parallel) Strength: E3mom for 12´a Superset of Bench Press: *6...
Warmup: – 5´DU Gymnastic Conditioning A) 5 Rounds: 400 Meter Run + 40% Unbroken Muscle-ups B) 5 Rounds: 400 Meter Run + 50% Unbroken Toes to Bar WOD: 20´Amrap – 14x Burpee Box Jump Overs with 60.0cm / 50.0cm – 12x Front Rack Lunges with 24.00kg /...
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