Fitness Redefined

A. 8x1 Halting Deadlifts with Snatch grip: 5 sec 1 cm above ground 5 sec 1 cm in front of knee 5 sec 1 cm mid-thigh 5 sec 1 cm infront of...

A. EMOM 8 8 SA KB Snatches *alternate Arm/Round – B. 5x 6-8 Strict Ring Dips into 4-6 Pistol Eccentrics on Box/Side – C. 12 Amrap 4 Power...

A. 3x1 Snatch Pull 1 Snatch High Pull – B. 6x1 Power Snatch – C. 4x2 Slow Motion Snatch Pull (>10 Sec/Pull until Extension)

A. 5x3-5 Ring Dips with 4 Sec Eccentric – B. Teach KB Snatch Progression 5 Min EMOM 8 4 SA KB Snatch/Side or 4-6 Double KB Snatch – C. 3...

A. 6x2 Front Squats – B. 4x 6-8 RNT Split Squats/Side with 5 sec eccentric into 6-8 deficit HSPU rest 60 sec – C. 10 EMOM 5-7 T&G Power...

A. 5 sets of: 20m Sled Press – B. 4 sets of: 1 Snatch Pull from High Hang + 1 Snatch Pull from Hang – C. 12 min Amrap of: 2 Suicide...

A. 6x1 High Hang Snatch 1 Mid Thigh Snatch 1 Hang Snatch – B. 4x10-12 BSSQ/Side into 4-6 Ring Dips rest 60 sec – C. 7 Rounds 7 DB/KB...

A. 15 m each with one or two arms overhead (1) Front rack walking lunges (2) Reverse front rack walking lunges (3) Lateral front rack...

A. 5x1-2 Skin the Cat 10-20 sec Pistol Hold/Side _ B. EMOM 10 Alternating I 10 KB Snatches (5+5) II 6-12 Kipping Pull Up _ C. 5 Rounds 10...

A. 5 Sets 2 high hang snatch pull (not high pull) 2 hang snatch pull (not high pull) 2 snatch pull (not high pull) _ B. 6x3-4 Dead stop...

A. 6 sets of: 1 Length Hand Over Hand Sled Pull _ B. 5 sets of: 6-8 Double KB Front Rack Box Squat @2110 (Box height just Below 90...

HERO WOD: 'Georg Büchner' – “Karl Georg Büchner... was a German dramatist and writer of poetry and prose, considered part of the Young...

Focus extension in snatch, perform the following exercises with a barbell and snatch grip: A. 3x8-12 Trap Raises (focus on symmetry on...

A. 15 minutes ca. 8 sets 20 sec at knee Hang Snatch hold + 1 pull (not high pull, focus on trapezius contraction) – B. 10x 2 Back Squat...

A. 6x 2 Power Snatch – B. 5x 2 3 Position Halting Snatch Pull 3 Sec Pause 1. Mid Chin 2. Hang 3. Mid Thigh – C. 21-18-15-12-9 Plate G2OH...