WU+ Hip mobility + 3x
12 cossack squats
12 alt. KB strict presses @light weight
12 hip thrust
1′ plank
A. Back Squat (deload week)
3×10 @50-55%
B.
Rx: 4x 8-16 Ring push ups
Open: 4x 8-16 Simple push ups
C. For time:
100 DU’s / 250 Single unders
50 Kipping HSPU / 50 Push presses
40 T2B’s / 40 V-ups
30 STOH @50/35 / 30 Am. Swings @16/20
20 Front rack walking lunges @50/35 /@2×12/16 KB
D. Stretching
A) gymn + amrap 5′ 10m bear crawl 5m walking lunges 5m inchworm 30m run B) barbell warm up… daily max in 10 mins : 3 deadlifts + 2 hang squat cleans + 1 stoh C) E30″ for 6′ 1 clean & stoh @80-85 % of B D) Amrap 4′ 4 pull-ups 4 burpees 4…
WU + Hip Mobility + 3 sets: 1′ Jogging 10 Cossack squats 4 (single) pull-ups A. Back Squat E2′ for 10′ 5×3-4 @87,5 C. Rx: 4x 10-16 Push- ups , legs on box Open: 4x 8-14 Simple push-ups (kneeling or @ band) D. AMRAP 15′ 5-5-5-10-10-10-15-… C2B / Simple Pull-up / Jumping Pull-up Medball Sit-up…
Warm up: banded shoulder mobility + 4’ AMRAP *12 down up * 6 T-push up * 6 TRX row * 12 TRX mountain climber Lifting, strength Bench press 4×2,same weight 2’ rest btw sets WOD a) Jackie: for time, TC: 12’ 1000 m row 50 thruster@20/15 kg BB 30 pull up/30 TRx row b)5 round…
A) gymn + 3x 1′ bb warm up 8 burpees 20″/20″ side plank B) 4*2 Power snatches @85% C) 4x max reps of parallette def. kipping HSPU (Def.: 15/10cm) D) E2′ until fail – 200m Run – 7 thrusters @30/20 , 40/25 , 50/30 , 60/35 , 70/40… E) 3*10/10 windmill
A. Warm-up: Gymn. + Amrap 8’ 10/10 Single-Leg RDL 5/5 Hang clean + Jerk @ easy KB 10 Cossack squats 10 V-ups B. Practice: Rope climb (Legless) Pegboard C. 5 Rounds for time: TC: 20’ 1 Pegboard or 1 Seated Legless Rope climb 20 Burpee 10 Alt. Hang Snatch 10 Alt. Hang clean…
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…
