פוסטים

The 3C's
1. Weightlifting
Power Clean
Rx + Int
5 sets x 5 reps
Weight climbing, start from 50%
Beg:
Muscle Clean
5 sets x 5 reps
Light Weights
2. Conditioning
Rx:
AMRAP x 13 minutes
9 Toes To Bar
12 KB Front Rack Box Step Ups (24/16kg, 50cm)
14…

Double trouble
1. Gymnastics
EMOM x 12 minutes
Rx:
5-8 Strict Chest To Bar Pull Ups
20 V-Ups
15 Deficit Push Ups
Int:
5-8 Strict Pull Ups
15 V-Ups
12 Narrow Push Ups
Beg:
5 Band Pull Ups or 8 Ring Row
12 Tuck Ups
8 Narrow Push Ups on Knees
2.…

Every WOD is one more step for a better future
1. Strength
Press
Rx + Int
5sets x 5 reps77%
Beg:
5sets x 5 reps
Light Weights
2. wod
Rx:
4 Rounds
12 Chest To Bar Pull Ups
14 Push Ups
16 One KB Front Rack Lunges (32/24kg)
Int:
4 Rounds
12 Pull Ups
14 Push Ups
16 One KB Front…

Heavy weightlifting & speedy chipper
1. Weightlifting
Rx+Int:
Power Snatch
3-3-3-3-3
Weight Climbing
Beg:
Hang Muscle Snatch
3-3-3-3-3
Technique Work
2. wod
Rx:
Chipper
400m Run
20 Toes To Bar
30 Kettlebell Swing (24/16kg)
20 Burpee Box Jump (60/50cm)
30 Kettlebell…

Stronger. Faster. Better
1. Strength
Deadlift
Rx + Int
5sets x 5 reps 77%
Beg:
5 sets x 5 reps
Light Weights
2. wod
Rx:
EMOM x 15 minutes
18 Wallball Shots (20/14lb)
14 Dumbbell Snatch (50/35lb)
40 Double Unders
Int:
EMOM x 15 minutes
15 Wallball Shots…