Wu: SMR, Gymn
A: “Annie”
50-40-30-20-10
Du
Abmat sit up
3’ rest
then
“Bert”
50 burpee
400 m run
100 push up
400m run
150 walking lunges
400m run
200 air squat
400 m run
150 walking lunges
400 m run
100 push up
400 m run
50 burpee
then
full streching
Wu: Gymn+ thoracic & hip mobility
A: 3 rds
10 sumo deadlift high pull 20/30 kg
15hip thrust 20/30 kg
8/8 one leg romanian dl
B:Emom 10
3 band deadlift 55% ( focus on the technik)
C:3 rds
10 front squat open 40/60 rx: 50/80
15 c2b
30 du
3 min rest
3 rds
10 thruster open 20/30 rx 30/40
15 ttb
30 du
D: 3 rds
8 ring dip
8 pause push up 321
8 strict chin pull up
45 sec rest btw sets
Wu: Gymn + shoulder mobility
A: Amrap 6’
8 barbell press
8 hrpu
8 down up
8 air squat high knee jump
B: 8 min Power jerk practice
C:5 set
4 push press + 2 push jerk
rest 90’
D:3 rds
10 power clean & jerk open: 25/40 , rx: 60/40 kg
15 cal row
then
strech
Wu: Gymn + hip & wrist mobility
A: 3 light rds
10 alt box step front rack w kb 12/16
10 kb thruster
20 dead bug
B: E2mom x 5
1 cluster + 1 thruster + 2 front squat (climbing heavy)
C: Run Track
Every 5 min x3
800 m
D: Acc
3 set
10 biceps barbell curls
15 abs whell
20 triceps pull down
Eu: SMR + Gymn
A: 3 light rds
12 “S”
10 ring or trx row
20 bycicle abs
10 “C”push up
B: Every90 sec
3x 5 strict pull up + weighted
then
3x 5 strict chin pull up + weighted
C:Every 5 min x 3set
Rx:
21 deficit hrpu 15/20+10 plate
21 kipping hspu
500 m row
Open:
15-18 deficit hrpu 10/20 plate
15-18 kipping hspu
500 m row
D:Acc
3 rds ( 40 sec work 20 sec rest)
plate row; open 10/20 rx 15/20-25
right side plank
plate bench press
left side plank
Wu: Gymn+ shoulder and ankle mobility
A: Amrap 6’
10 snow angel
8/8 kettlebell halo deep squat position
3 muscle snatch 20/30 kg
2 hang squat snatch
1 snatch balance
B: E2mom x5
40 du / 60 simple
2 hang squat snatch climbing heavy
C: 3x12 BSQ 1 RM 67,5% 90 sec rest btw set
D: For time
3 rds
25 Am swing 16/24 kg
15 T2b
then
streching
Wu: Gymn+SMR
A:2rds light
40 mountian climber
20 bird dog
10 burpee pull up
5/5 one arm thruster light kb
B:Team of 3
Amrap 35’
100 cal row
75 hspu
50 clean 60/40 open: 40/25
400 m run together
30 stoh 60/40 open: 40/25
20 muscle up ring or bar open c2b / pull up
10 peg board open half peg board, or rope climb
C: 3 rds
10/10 windmill
10 band pull
10 god morning 25/40 kg
D: strech
Wu: Gymn+ shaolin
A: 3 rds
- 6/6 one leg romanian dl with kb 12/16
- 12 barbell hip thrust 25/30 kg
- 10 cal row
B:E2mom x 5
- 5 banded deadlift 50%( focus on speed and technik)
C:For time ( squat start the floor)
20 front squat Open 30/40 Rx 40/60
20 ttb
20 cal row
15 front squat open 35/50 Rx 45/70
15 ttb
15 cal row
10 front squat 40/60 Rx 50/80
10 ttb
10 cal row
5 front squat 45/70 Rx 55/90
5 ttb
5 cal row
D:3x45/45 sec side plank
15 sec rest btw sets
Wu: Gymn+ shoulder mobility
A: 8min Split Jerk practice
B:5 set Work up to heavy
5 push press + split jerk
C: Amrap 4’
2-4-6-8-10.. etc
- alt. dead dumbell or kettlebell snatch
- target burpee
1 min rest
Amrap 4’
2-4-6-8-10..etc
-alt dumbell or kettlebell hang C&J
-alt one leg burpee
1min rest
Amrap 4’
max cal row
D: streching
Wu: gymn+ Elbow and ankle mobility
A: 3rds
10 down up
15 good morning with band
8/8 one arm c&j wit easy dumbell
8/8 one leg hip thrust
B: squat clean and jerk climbing
For time
10 reps 50%
8 reps 60%
6 reps 70%
4 reps 75-80%
2 reps 80-85 %
C:Run time
5x400 m
Open: Every 3min
Rx: every 2:30 min
then
5x200 m
Open: every 1:15-1:30
Rx:every 60 sec
D: unbroken 50 hollow rock