A) gymn + 3 rnft
– 20 jumping jacks
– 20″ plank
– 10 sdhp
– 10 goblet squats
– 5 push ups
B) open 20.2
C) 4 sets:
10 heavy DB bench presses
10 bent over rows @50/30
D) 4 sets:
20 hollow rocks
40m slam ball/sand bag carry (only bear hug)
E) 50 banded pull aparts
A. Warm-up: Gymn + 3 sets of: 100 Single-unders 10 TRX row 10 Tuck jump 10 Joga push-ups B. Double KB push press 2×5 reps @ warm-up 4×5 reps @ working sets, heavy! C. Ring or Box dip x 6-8 reps TRX face pull x 6-8 reps @ pause 2s. at the top pos. x…
A. Warm-up: Gymn. + 3 sets of: 30 Plate hops 10/10 Upright row @ easy KB 10/10 Suitcase Deadlift @ easy KB 10 PVC pass throught 10 PVC OHS B. Barbell warm-up for Snatch Then.. For time: 90-75-60-45-30-15 Double-unders *5 Squat snatch after each set @ 60/35kg (Open: 45/25kg) Tc: 13 min. C….
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…
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) gymn + 80m bear crawl *E30″ : 1 burpee B) 3 Attemps : max reps butterfly pull up C) Daily Max Power Clean in 8′ D) E20″ for 15′ – 5 sets 1) 10 DU’s 2) 1 C&J @70% of C 3) 5/3 cal Ski 4) 1 C&J 5) 10 air squats 6) 1…
Wu: Smr + Gymn + mobility A: Teams of 3 1 station: 600m sled pull 2 station: 60 tire flip 3 station: 600 m sled push 4 station: rest B:Nemcsakahuszévesekéavilag 5 rds 500m run / row 20 wall ball 15 russian swing 40 ? ?= 1 rd: 40 push up 2 rds: 40 air squat…
