A: smr, gymnastic, mobility
B:”Easy Annie”
Rx: 50-40-30-20-10
du’
abmat sit up
Open:125-100-75-50-25
simple under
abmat sit up
C:partner workout
4 rds
10 bsq Rx:100/60 Open:70/50
10 bench press Rx:80/55 Open: 50/30
500m run
D: Streching
A) amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B) E2′ for 12′ – 6 sets , climbing 10 tng push jerk C) 21,15,9,3 reps front squat from rack (Climbing in weights, try to start from 85% of…
A) amrap 6′ – 6 ankle taps in pushup pos – 6 bb front squats – 6 bb thruster – 6 hollow rock B) E2′ for 12′ – 6 sets , climbing 8 hang squat clean C) EMOM 12′ – 4 sets 1) 10m HSW (open: 20m bear walk or 10 sh taps in HS)…
Warm up: 3 rft: – 20″ L.sit hold – 15 banded good morning – 10 m bear crawl – 1′ easy run A) Deadlift 3×3, not tng, same weight 2-3′ rest B)6’ AMRAP: 15 wallball 15 lateral burpee 15 thruster @ 20/15 kg barbell 3’ rest 6’ AMRAP: 15 box jump overs 15 power clean…
Wu: Gymn+hip,ankle, shoulder mobility 3 light rds 15 easy band pull 10 cat A:7×2 snatch balance climbing heavy, Open: focus technik B: Amrap 12′ 1-2-3-4…etc Thruster 40/30kg Lateral burpee Am swing C:3rds 10/10 windmill 10 sttb D: Streching, SMR
Warm Up: Gymn+ running + animal movements in 8 min A) 3 sets of: – Dead Bug x 12 – Monster Walk x 10/10 m Forth anf Back – Reverse Plank Hold x 20″ B)Front squat, from floor, 2 rounds (Squat clean = 1 rep) Min 1- 8 reps@ 60-65% Min 2- 6 reps@ 70 % Min 3- 4…
A) amrap 6′ – 6 alt. crab & reach – 6 high hang muscle snatch – 6 narrow grip ohs – 6 deadbugs B) E2′ for 12′ – 6 sets , climbing 10 tng power snatch C) 21,15,9,3 reps back squat from rack (Climbing in weights, try to start from bodyweight) (Open: start from empty…
