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!
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. + 2 rounds: 1’/1′ side plank 40m front rack carry @ double 16/20 KB 40” superman hold B. Weightlifting 6×1 complex @80 % of power clean max /no tng!!!/ 2 P.Clean + 1 Jerk + 1 Low Hang Power Clean + 1 Jerk C. For time 15-12-9-6-3 Unbroken heavy wall balls @8/9/10/12/15…
Wu: Gymn + elbow & back mobility A: 3 rds 5 get up jhonnie + burpee 7/7 skater jump 9 trx row 11 med ball squat clean B: E90 x 6 – 2 squat clean (climbing heavy10 sec btw reps) – 12-15 push up C: Run Track 0-6 min: 1000m 6-11min: 800 m 11-15…
Warm up: SMR + 3 sets * 5 get uop johnny * 25” reverse plank hold * 12 hip thrust * 12 lunge steps, alternating Lifting, strength a)Deadlift E2’ x 5 5 reps tng, same weight b)Double KB push press, not tng! , heavy as can 6’ EMOM x 6-8 reps WOD 10’ AMRAP *20…
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…
Wu: Gymn + wrist & elbow mobility A:3 rds 10 scapula push up to downdog 10 face pull Y press with easy band 10 frog jump 10 shoulder taps hs hold position B: 8min open hswlk practice rx:4 rds obstacle hswlk ( last 4 week ) C: Otm 30’ – 8-10 burpee box facing jump…
