A. Gymn. + 3 rounds:
16 dead bugs /waist on the ground/
8 walkouts + 1 push- ups
12 good mornings @barbell
B. For Time /use your 70-80% of body weight/
21 bench presses
21 bar facing burpees
21 deadlifts
15 bench presses
15 bar facing burpees
15 deadlifts
9 bench presses
9 bar facing burpees
9 deadlifts
C. Stretching. Focus on lower back, hip and chest.
A)Warm up: 1x * 500 m row * 1’ plank hold * 8 inchworm * 20 air squat *1’ run B) Lifting, strength a)TGU 3×2/2, same KB b)Front squat 3×5, climbing Start ~ 70 % of your 1 RM 2’ rest C) TRX complex: 3 sets – 12 knee tuck – 8 pike – 6…
Warm up: gym+ hip and thoracic mobility 6 min Amrap, but min 2 rds 10 scapula pull up 5 burpee+ high knee jump 10 pause goblet squat (2 sec button) 5 muscle snatch+ snatch balance A:Emom 8’ climbing start 50-60%1RM -2 squat snatch+ 3-5 strict hspu/ open kipping B:3×12 BSQ 60% 1RM rest 90 sec…
Wu: Gymn+ thoracic & hip mobility A: 3 rds 10 sumo deadlift high pull 20/30 kg 15hip thrust 20/30 kg 8/8 one leg romanian dl B:Emom 10 3 band deadlift 55% ( focus on the technik) C:3 rds 10 front squat open 40/60 rx: 50/80 15 c2b 30 du 3 min rest 3 rds 10…
A. Gymn.+ 2 rounds: 16 alt. see-saw KB presses 8/8 windmill @kb 15 air squats Then, Barbell warm-up together B. Weightlifting, Let’s see your MAX ! Power Clean & Jerk C. For Time „Grace” 30 Clean&Jerk @ 61/43 D. Acc. Work: 4 sets 20m double kb overhead carry 20m dwarf walk 60m…
A)Warm up: 5’ AMRAP – 10 m Bear crawl – 20” HS hold – 10 banded good morning – 5 burpee B)Lifting, strength Deadlift Daily 3 RM (not tng) 2-3 min rest C) WOD 5 rounds of 50” work/10” rest – 12 deadlift (tng) @70% – AirBike – 30” HS walk or animal walk – row…
Wu: Gymn + shaolin + thoracic mobility A: 3 rds 20 m walking stiff leg deadlift [easy kb or dumbell] 10 hindu push up 5/5 one leg burpee box jump 40/50cm B: E2mom x 5 – 8 alternating pistol w. Kb 8/12 kg – 3-5 bench press {+5 % last week} C: On the 7min…
