Wu: SMR , hip&shoulder Mobility
A: 3rds
40 m high knee run
20 alt one leg hip thrust
10 down up
5 “W” TRX or ring row (2 sec hold up)
B: Emom 7’
– 1 power + 1 squat snatch (climbing heavy)
– 6-8 c2b, open:kipping, butterfly pull up
C:BSQ:
1×2 85%
1×1 90 %
2×1 90+
2×6-8 80-85%
D: Bottle Rocket
25 burpees
25 power clean 60/40, 50/30
25 burpees
every min 7 wall ball 9/6
E:2 rds
max V-ups
90 sec rest btw sets
A) Warm up gymn + 2 x (20 alt. snow angel, 20 jumping jack, 10 shoulder taps in handstand or 20 shoulder taps in plank, 40 SU) B) Lifting, strength a)) Push Press Daily 1 rep in 12′ 2 min rest b) STOH 30 reps for time @60% Push Press C)WOD 5 rounds of 50″…
A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 3 ohs (open:1 power snatch +…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of parallette Strict HSPU (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power snatches @77% of max (No tng) D)…
A. Gymn. + 2 rounds: 40”/40” side plank 20/20 m front rack carry @ 16/20 KB 40” superman hold B. Weightlifting 5×1 complex @75 % of power clean max /no tng!!!/ 1 P.Clean + 2 Jerk + 1 P.Clean + 1 Jerk C. 5 rounds for time 10 DB power cleans @heavy db…
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
