A) gymn +
10 meters of:
– bear crawl
– dwarf walk
– tiger walk
– inchworm
– dwarf walk (backward)
B) EMOM 30′ – 6 sets
1) 14 pistols
2) 14 alt. DB hang clean & stoh
3) 14/10 cal assault bike
4) 14 T2B
5) 14/10 cal ski
C) Acc.: 3*15/15 face pulls
(in side plank position!)
A) gymn + AMRAP 5′ 5 strict press @empty bar 7 air squats 9 sit ups 11 good mornings @empty bar B) max reps of def. Strict HSPU (From 2*10/5 kg plate), then 2 sets from the ground : add 1rep to the last weeks 70% C) 4*5 power snatches , climbing from 55% of…
A. Warm-up: Gymn. + Hip mobility Then.. 3 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 10/10 reps @ without w. Single-Leg glute Bridge hold x 20/20s. Alt. V-ups x 20 reps B. Every 2’ x 5 sets Back squat x 4-5 reps @ 85% of 1RM C. Weighted Strict…
A. Gymn. + Warm-up 2 rounds: 20m bear walk 40″ plank @leg raises 20m tiger walk 30″ reverse plank B. Weekend Wod: AMRAP 30′ 100 cals row 30 burpee over the row 50 thrusters @empty bar 30 abmat sut-ups C. Stretching
A. WU+ Gymn. 3 sets of: 1′ Shuttle run (15m) 10 Trx face pulls 10 Lateral box step overs (70/80) 1/1 TGU B. I go, You go 8/8 rounds 15 SDHP’s Open:@16/20 or RX:@20/24,28 12 Box jumps 9 Burpees TC: 25′ C. Ass. Work 3 sets: 20″ L-sit 30 Straight body ceiling-reaching crunches D. Stretching
A. Gym. + Scapula activation 2 rounds: 20 banded pull- aparts 20″ active dead hang B. Upper body strength 3 sets 5/8 false grip strict ring pull- ups 5/8 ring dips 10 bent over rows @40/50 C. Core strength 4 sets (1’ rest btw sets) 20 GHD sit- ups / 20 weighted butterfly…
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) Strict pull up – max reps, then – max reps with band (for RX too !!!), then – max reps with double band C) Front squat 4*2 @90% D) AMRAP 8′ 8 alt. DB hang clean &…
