Gymn. + Hip mobility +
A. 3 rounds:
10 Alt. v-ups
8 Medball clusters @9/6
6 Down-ups
B. 19.1
Amrap15′
19 Wallballs @9/6
19 cals Row
C. Back Squat
5×2-3 reps @90% of 1RM. /2′ rest btw sets
D. 4x max unbroken pushup / 1’30” rest btw sets
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
1)Gymnastics + hip mobility 2 rounds: *barbell warm up/8 reps/:sn deadlift, high pull, muscle sn, ohs *30″ plank 2)6 sets climbing 1 hang snatch pull + 1 hang snatch high pull + 1 hang power snatch 3)Every 2’30” x 4 sets * 15 m walking lunge steps, 2x KB in farmer carry *15 roman…
SMR + A. 2 rounds 2′ row/ski/bike 1′ Plank 15 Air squats 1′ Arch hold B. Work up to heavy 1 Sq. Clean + 1 Hang squat Clean in 10′ C. 4x 1′ work / 30″ rest (18′) 1. Wallball 2. P. Clean @50/25 3. Facing Burpee D. 4 sets of: 5/5 Windmill 15/15 Pallof…
Wu: Gymn+shoulder and hip mob A:10 min open: kipping / butterfly pull up practice rx:7set 1ttb+1c2b+1bar mu B:5x4min 200m run 12 kb tatters 24/16kg 12 pull up C:3 set 6/6 one leg romanian deadlift 12 barbell side 12 barbell good morning D: streching
A. 10-15 min. Warm-up games B. “Strongbody Seven” – Partner workout (i go, you go) 14 Rounds of: (7-7) 7 Deadlift @ you can choose weight 7 Toes to bar 7 Am. Swing @ 20/12kg 7 Burpee 7 Pull-up 7 Goblet squat @ 20/12kg 7 Push-up C. Stretching
A. Warm-up: Gymn + 3 Rounds of: 10m Monster walk (5-5m) 5 Inchworm 15 Air squat 15 GTOH with plate 5/10/15kg B. Every 4’ x 4 Rounds 75 Double-unders 15 Burpee Box jump-overs @ 60/50cm 8 Thruster @ 60/35kg C. Tempo Ring Push-up x 6-8 reps x 4 sets *[22X1] D. Side…
