1)3 sets
– 12 snow angel / wall
– 10 scapula push up
– 10 hip thrust
– 30″ easy run
2)4 sets for quality, 90″ rest btw sets
– 10-12 paralette push up
– 30″ double KB front rack carry
– 10 kettlebell push press, heavy as can
3)15′ amrap
– 12 T2B /15 K2E/ 12 V.sit up
– 12 m walking lunge, 2x DB on shoulders
– 30 DU /60 SU
4a)One-arm row 3x 10/10
4b) Hollow hold 3x 20″
A) gymn B) 5K Row ( 5K Ski / 3.2 mile AB if you want) /easy pace, nasal/ C) Be relaxed and hold the poses for 1 full minutes : – seated forward bend – single leg forward fold w/QLT (L) – single leg forward fold w/QLT (R) – supine twist pose (left) – supine twist pose…
A. Warm-up: 3 sets of: 8/8 Deadbug 8/8 Suitcase DL @ medium KB 15m ( 2x 7,5) monster walk w/ KB in goblet hold B. Strength/ Lifting Deadlift – work up to – about 75%-80% of your max ( or a heavy 3 rep ) in about 5 mins then, EMOM 6′ 3 Deadlift @ 75%-80%…
Wu: Gymn + games A: 3 rds 12 ring row 12 alt leg hip thrust 12 hrpu 12 m monster walk B: ” SB WHITTEN „ 5rds 22 kb swing 20/12 (rx 28-32/24-20) 22 box jump 60/50 cm 500 m row 22 target burpees 22 wall ball 9/6 C: unbroken 100 weighted sit up 20/15…
A) gymn + ball games B) Work in duos : AMRAP 24′ – 20/20m wheelbarrow – 200m partner carry (change anyhow) – 20 alt syncron pistols (hold each other) – 20 pull ups (partner: deadhang) C) Not for time : 80 group sit-ups ( like this: https://www.youtube.com/watch?v=oETE_ROQgls )
1. Gymn.+ 3 rds.: • 10 kang squats @pvc • 30″ plank • 15 banded pull aparts 2. 4-5 rounds: • 15 hang power cleans @25/30 or just barbell • 15 deadlifts @25/30 or kettlebell • 20 T2B or V-ups 3. 3 sets of: Unbroken: • 10 supermans • 15″ supermans hold • 15″…
A) gymn + amrap 6′ – 6 alt. scorpions – 6 cat camel – 6 crab & reach – 6 alt V-ups B) E2’30” for 12’30” 1 Clean Deadlift + 1 Low Hang Clean high Pull + 1 Squat Clean + 1 Push Jerk (3″ pause at receiving position) @85% of 1RM C) EMOM 6′…
