SMR + A. 4 rounds:
10 cossack squats
8 inchworms
6 down- ups
B. Back Squat E1’30” for 7’30”
5x 1-2 @95% of 1RM
C. RX : 19.3 TC’ 10′
60 m OHWalking Lunges @22,5/15 DB or 24/16 KB
50 Box steps 60/50 cm
50 Strict HSPU’s
60 m Handstand walk
Open:
60 m Front rack walking lunges @12/16
50 Box steps 60/50 cm
50 Ring pushups/ Kneeling ring pushups
60 m Bear walk
D. 4 rounds
8/5 Strict pullups
8-8 Chinese KB rows
E. Stretching
A) gymn + AMRAP 6′ 6 cossack squats 1/1 TGU B) EMOM 8′ Odd) 30″ max reps alt. Pistol Even) 17 KBS @28/20 Rest 2′ EMOM 8′ Odd) 30″ max cal Assbike Even) 17 GHDSU Rest 2′ EMOM 8′ Odd) 30″ max reps alt. Pistols Even) 17 burpees Rest 2′ EMOM 8′ Odd) 30″ max…
A. Warm-up: 15m Tiger walk (2×7.5) 10 V walk in glute bridge pos. 3-5 Strict Pull-ups 10 PVC pass throught 5 Empty BB OHS x 2 sets B. For time: TC: 9’ 4-3-2 Rope climb 9-7-5 Squat snatch @ 60/35kg Rest 5:00 C. For time: TC: 11’ 4-6-8 Ring MU 9-7-5 OHS…
Wu: Gymn + wrist & elbow mobility A: 3 rds 10/10 plate shoulder halo 10 bb front rack lunges step + shoulder press 30 mountain climbers B: E90 x 6 3 hang power clean (climbing heavy) 6 bar facing burpee C: Run track Every 3 min 500m x 4 then every 30 sec 100m x10…
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. Games, then barbell warm- up B. For time: Buy in: Rx: 100 Double- unders / Open: 50 Double- unders 10 rounds: 10 Thrusters 40/30 10 Lateral burpees Cash out: Rx: 100 / Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders!
Gymn. + A. 3 rounds: 1′ Plank 20 m Bear walk 30 Jumping Jacks B. For Time TC’10’ 50 Burpee T2B’s * EMOM 30 Du’s / 50 Single C. 6 Unbroken sets of 4 Hip taps in HS pos. + 8 Shoulder taps in HS p. + 16 HS march * Every fail: 5 HSPU’s…
