WU: gymn+ Shoulder and wirst mobility
EMOM 9’
-50 du open 80 simple
-10 hand climb+5 snow angel
-12 cossack squat
A: EMOM 10′
Rx: 1-2 legless rope climb
Open: 1-2 rope climp
Scaled: rope climb practice
B: EMOM 24’
– 14 du kb front rack lunges
– 15/12 cal row
– 45 sec supermen hold
– 15 box jump
– 10-15 pull up
– 30 sec hollow rock
C: 5-10min
Streching and SMR roll
Wu: Gymn+ Amrap 7′ 20 dead bug 20 invers dead bug 10 squat rock 30 jumping jack A: 10 min Hspu, Hand stand walk practice B: Emom 30′ – 50 du/ 100 simple – 12 alt box step w. du heavy kb – 15/12 cal row – 10-15 hrpu + 15-20 air sq – 30…
WU: 3-5’ gymnastic 3 slow round: – 10 Slow pushup – 20m bear walk – 10 Russian swing – heavy A. 3 rounds for quality: – 6-8 HSPU (deficit or regular, strict or kipping) (Open: Box HSPU or Z-press) – 8-10 Strict T2B (Open: Hanging Leg raises) B. E90″ – 3 sets (speed focus) 3…
Warm Up: 3 rounds of: 20 Shoulder Taps in Plank Pos. (Push Up Pos.) 12 Hollow Rock 6 Empty Barbell Press A)OTM 8’ Odd: Push Press x 3 (no TNG) Even: Rx: Strict Pullup x 5-8, Open: Banded or Ring Row x 10-12 B)Varazdin TD Workout 2: 40 WallBalls 40 Deadlift Rx: 50/80 kg, Open:…
WU: 3 rounds: – 15 Russian swing – medium – 15 Reverse snow angel – 5/5 Windmill A. Power Snatch Rx: Every 2 min – 5 x 5 Touch & Go – work up to a medium/heavy-ish weight Open: Every 2 min – 5 x 3 Touch & Go – moderate weight B. Every 5 minutes…
WU: 5′ gymnastic, then…. 3 slow rounds: – 10 Medball squat clean – 10 Thruster with MB – 10 Sit up with MB – 10 Ring row A. E90’ – 5 sets: RX: 1 Power Clean + 2 Hang Power Clean @65-75% 1RM Open: 1 Power Clean + 2 Hang Power Clean – practice with a light/medium weight…
A) amrap 6′ – 6 scorpions – 6 sn grip sh press btn & ohs – 6 cossack squat B) E2′ for 12′ – 6 sets , climbing 8 hang squat snatch C) 80 banded! strict pullups (!!for everybody!!) Every break : 5 ring rows TC:8′ D) EMOM 15′ – 3 sets 1) 15/12 cal…
