Wu: gymn+ mobility
A: 2rds
25 cal row
25 band good morning
25 hip trust
B: 12 min Find your daily max
1 RM Sumo deadlift
C: For time
50 shoulder press 40 /30/25kg
D:EMOM 20
-15/12 cal skierg
– 3-7 sand bag or slam ball clean+ over to shoulder
– 20 m lunges du kb Rx: oh 24/16 open: front rack 20/16/12
– rest
E: SMR
WU: 3-5’ gymnastic 3 rounds: 10 Pushups 60 Single under 10 Scapula pullups A. 4 rounds: 5 Wall Climb – rest 45” (Open: 3-4 Wall climb) 50 DU – rest 45” (Open: 100 Singles) 8/8 KB Half-kneeling shoulder press – rest 45” 15 Ring row – rest 45” (Open: 10-12 Ring row) B….
A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B: 8min : Rx: Triple under Open: DU under practice C: 10-8-6-4-2 Shoulder press, climbing du kb 90 sec rest D:10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open: 15/10kg – Thruster – V-ups E: Streching w….
Warm-up: 3 rounds of: – 10m Slow Bear crawl -10m Slow Tiger crawl – 5/5 1-arm KB hang squat clean @ medium w. – 60s. Jump rope (double-unders allowed) A. EMOM 10’ Odd: 15-20 Unbroken Wall ball 9/6kg Even: 60s. Recovery Row B. For time: 3 Bear complex @ 50/25kg 18 Pull-ups …
WU: 3 rounds: – 5/5 One arm KB Thruster – light, medium – 15 Band Pull Apart – light – 15 Situp A. Front Squat Rx: Every 2 min – 3 x 8 @70%+ Open: Every 2 min – 3 x 6-8 – moderate weight, perfect front rack position, vertical torso as possible B. Push Press Rx: Every 90″…
A. Warm-up: Gymn + Warm-up games in 10-15 mins. *Trainer choice B. Half kneeling strict press x 8/8 reps @ use DB or KB Pull-up on rope x 3-5 reps / arm Rest 60-90s. x 3 sets *Open: Single-arm Ring row x 6/6 reps C. “Diane” 21-15-9 reps for time: Deadlift @ 102/70kg HSPU *Open:…
A)gymn + amrap 5′ – 10 scorpions – 10 slow bb ohs – 10 oh sit up B) E2′ for 12′ – 6 sets , climbing 6 hang squat snatch C) 5 ub sets : – 5 BMU – 5 C2B – 5 pullups – 5 T2B (Open: 5 pullups (bnd or anyhow) + 10…
