A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING ALT EMOM 12 a)10 STRICT CHEST TO BAR b)30″ NOSE TO WALL HS HOLD c)30″ HOLLOW ROCK d)50 DOUBLE UNDERS C)CONDITIONING 5 RFT: 12 FRONT RACK LUNGES(60/40) 12 HSPU 12 TOES TO BAR
A)OLY EMOM 9: 3X(POWER CLEAN+PUSH JERK 60%) B)SWOD WORK FOR DEADLIFT 1 RM C)CONDITIONING: AMRAP 9: 5/5 ONE ARM DB THRUSTERS(22,5/15) 25 DOUBLE UDNERS 20 DB SNATCH(22,5/15) 25 DOUBLE UNDERS
A)OLY EVERY 90″ FOR 12 MIN HANG SNATCH 1 3X60% 2 3X65% 3 3X70% SNATCH 4 3X75% 5-6 2X80% 7-8 2X85% B)GYMNASTIC CONDITIONING 3X(30 SEG ON/30 SEG OFF) -STRAIGHT ARM HIP TAPS -CHEST TO BAR -RUSSIAN TWIST C)CONDITIONING 3 RFT: 12 HANG POWER CLEAN(60/40) 10 OTB BURPEES 8 BAR MUSCLE UPS
A)SWOD WORK FOR FRONT SQUAT 1 RM B)CONDITIONING «OPEN 19.1» AMRAP 15 19 WALLBALLS(9/7) 19 ROW CALORIES
A)SWOD FRONT SQUAT 4X2@85% STRICT PRESS 4X2@85% B)CONDITIONING 5 RFT: 400 M RUN 10 OVERHEAD SQUAT(40/25) 10 TOES TO BAR 25 DOUBLE UNDERS
A)GWOD 10 MIN. TO PRACTICE GYMNASTICS B)TRUNK WORK ALT EMOM 12: a)30″ HOLLOW HOLD b)30″ SIDE PLANK LEFT c)30″ SIDE PLANK RIGHT d)30″ MEDBALL TO TOES(9/7) C)CONDITIONING AMRAP 12: 10 RING MUSCLE UPS 20 BURPEES 40 WALLBALLS(9/7)
A)OLY EVERY 90″ FOR 12 MIN 3 POSITION SNATCH 1-2 60% 3-4 65% 5-6 70% 7-8 80% B)SWOD BACK SQUAT PAUSE 4X3@75% C)CONDITIONING AMRAP 9: 20 DB SNATCH(22,5/15) 20 BOX JUMP OVERS 20 PULLUPS
A)CONDITIONING «KALSU» FOR TIME: 100 THRUSTERS (60/40) 5 BURPEES TO START AND AT THE TOP OF EVERY MINUTE
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)GYMNASTIC CONDITIONING 3 SETS.(30SEG ON/30 SEG OFF) a)CHEST TO BAR b)NOSE TO WALL HS HOLD c)TOES TO BAR d)DOUBLE UNDERS C)CONDITIONING 3 SETS.1 MINUTE OF MAX. REPS/STATION -THRUSTERS(35/25) -BOX JUMP OVERS -HANG POWER SNATCH(35/25) -WALLBALLS(9/7) -BURPEES -1 MIN REST
A)SWOD BACK SQUAT 3X3@90% PUSH PRESS 3X3@90% B)CONDITIONING 4 RFT: 10 HANG SQUAT CLEAN(60/40) 20 KB SNATCH(24/16) 400 M RUN
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)TRUNK WORK 3 SETS.(30 SEG ON/30 SEG OFF) -HOLLOW ROCK -IRONMAN HOLD -MEDBALL TO TOES -PILLAR PLANK TO PRESS OUT C)CONDITIONING AMRAP 10: 10 RING MUSCLE UPS 50 WALLBALLS 100 DOUBLE UNDERS
A)OLY WORK FOR HEAVY CLEAN&JERK B)DEADLIFT 3X3@90% C)CONDITIONING: FOR TIME: 27-21-15-9 THRUSTERS(42,5/30) AFTER EACH ROUND 400 M RUN