1)Warm up: 6′ amrap
– 12 cal easy row
– 30″ handstand hold
– 8/8 single leg hip thrust
– 8/8 dead bug
2)Push press 5x2 same weight
90″ rest
3)Front squat
E2′, 4 rounds, 3 reps
4)15′ amrap
– 10 thruster @35 kg/50 kg
– 5 shuttle run 10 m back and forth
A. Gymn. + Activation 3 rounds 20/20 m side monster walk 10 scapula pull-ups 12 hamstring curls on trx/ring/fitball B. Weightlifting 6×1 /2′ rest btw sets/ 1 Power snatch + 1 Low hang power snatch + 1 hang power snatch @80 % of P. Snatch 4×7 /2′ rest btw sets/ Tempo back squat…
A. Gymn. + 3 rounds: 1”/1” side plank 20/20 m single arm bottoms up kettlebell carry @ 8/12KB 15 good mornings @barbell B. Weightlifting 7×1 complex @85-90% of P.Clean max /no tng/ Rest 1’30”-2′ 1 P.Clean+ 1 Hang P.Clean+ Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats 3. 50…
A. Warm-up: Gymn + 3 sets of: 15s. Hard + 45s. Easy tempo Cardio machine (Row, Bike, Ski) 2 Wall climb 24m (2x12m) Double KB front rack carry 15 Banded good morning B. Strict press – from rack 6×2 reps @ same weight *Try to heavier than last week C. 3 Rounds for…
Wu: SMR, Gymn A: “Annie” 50-40-30-20-10 Du Abmat sit up 3’ rest then “Bert” 50 burpee 400 m run 100 push up 400m run 150 walking lunges 400m run 200 air squat 400 m run 150 walking lunges 400 m run 100 push up 400 m run 50 burpee then full streching
Wu: Gymn+ shaolin A: 3 rds – 6/6 one leg romanian dl with kb 12/16 – 12 barbell hip thrust 25/30 kg – 10 cal row B:E2mom x 5 – 5 banded deadlift 50%( focus on speed and technik) C:For time ( squat start the floor) 20 front squat Open 30/40 Rx 40/60 20…
A. Intensive SMR for at least 8-10 minute, then 2 rounds: 2’ cardio machine 50” plank @alt leg raises 10 ring rows B. AMRAP 30’ 400 m run /5 rounds in the corridor/ 12 C2B pull- ups / pull- ups / jumping pull- ups 24 air squats 12 burpee box get overs @100/120 cm C….
