Warm up:gymn + 5’ amrap
*10 m bear crawl
*10 scapula pull up
* 20 jumping jack
*12 lunge steps
A)Lifting, strength
a)Paralatte single arm row 3×10/10
1’rest btw sets
b)FSQ 4×2, same weight
2’ rest btw sets
B) WOD: 12’ AMRAP
* 15 m lunge steps, 2 KB in front rack carry
*10 burpee over kettlebells
* 10 T2B / 15 Knee to elbow
C)Active hanging Accumulate 2 min total
Wu: SMR + thoracic & hamstring mobility A: 45 s work 15 sec change and rest 2 rds – sumo deadlift high pull w. Kb 12/16 – cat camel – 90/90 hip mobility – hip alt thrust B: E90’ x 8 3 banded deadlift 60% ( focus on technik & speed) C: For time buy…
A. Warm-up: Gymn + 3 sets of: 5 Inchworm 10/10 Upright row @ KB 10/10 Half kneeling strict press 10 Ring row 15 Air squats B. Strict press – from rack 4×6 reps @ same weight *Try to heavier than last week C. “Karen” For time: 150 Wall ball @ 9/6kg *Target time:…
Warm up 3 rounds * 6/6 hang KB clean/ light/ * 15 down up * 10 banded good morning * 15” hollow hold Lifting, strength a)E90” x 5 sets same weight 3 deadlift+ 3 hang power clean+ 3 FSQ unbroken tng b) Grace 30 GTOH for time@42.5/55 kg; TC: 6’ WOD For time: 27-21-15-9 reps…
Wu: Gymn + shoulder & elbow mobility A: 2rds 1:15 work 15 sec rest – skierg – hand climb – 10 m run – dead bug B: OTM 8’ – 3-5 shoulder press 1 rm 60-70% – 3-6 bar or ring mu C: 5 set 2 push press + 2 push jerk + 2 split…
Wu: Gymn + hip & thoracic mobility A: 3 rds 10 toes to squat 5 get up jhonnie 10 cat camel 5 burpee pull up 20 hip 90/90 B: E90 x 6 1 power clean + 1 squat clean + 2 front squat ( climbing heavy) C: Run track or Rowing 9 min: 1500 m…
A. Gymn. + Santa Claus Warm-up B. Daily MAX Deadlift Let’s see your MAX ! C. WOD: 5 RFT. 10 Power Cleans @60/45 10m Walking lunges @db heavy DB / farmer hold 15 Kipping HSPU’s D. Cool Down
