Wu: Gymn+Shoulder mobility
A:Amrap 5′
1 sdhp + 1 swing + 1 clean & press right + cluster + thruster + left side
2-2-2-2-2-2…3,3,3,3….
B: Amrap 20′
Every rds btw 300 m row and 45 sec plank
10 Power clean and jerk 40%
8 = 50%
6= 55%
4= 60%
2= 65%
and max reps 70%
C:Acessory
3rds
12 ring dip
12 biceps barbell
12 barbell hip trust 40 kg
D: strech
A. Intensive SMR for at least 8-10 min. B. 2 Rds.: • 2′ cardio machine • 50″ plank • 10 scapula push-ups C. AMRAP 30′ • 13 burpee box jump overs • 13 C2B’s / Pull-ups / Ring rows • 26 air squats • 400m Run D. Stretching Together
1)3 sets for warm up – 20″ hollow hold – 20″/20″ bottom up KB carry – 1′ easy row 2)Kipping pull up, bar MU practice in 6-8′ 3)3 sets – 10/10 paralette one arm dumbbell row – 10 double dumbbell bench press 4)For time – 500 m row, 8 bar MU/ 20 pull up, 20 abmat sit…
A. Warm-up, Mobility Together B. For Time: TC’: 20′ • 10 burpee box get overs @100/120 cm • 15 Clean&Jerks @45/30 • 10 BBGO • 15 C&J @50/35 • 10 BBGO • 10 C&J @55/40 • 20 Pistols • 10 C&J @60/45 • 20 Pistols • 5 C&J @65/50 • 20 Pistols • 5 C&J…
Warm Up: AMRAP 5′ 10 Walking plank 8 Slow air squat 4 Down ups 2 Get up Johnnie A. E4′ for 20′ – 5 Sets 100 Jumping Jacks 50 Thruster @ Pet Bottle B. Gymnastic Swimming C. 4 Sets of 16 OH Sit ups @ Pet Bottle 24 Legs Over The Bottle …
11)2 sets * 10 ring scapula row * 5/5 KB windmill * 1′ Bike/SkiErg/ Row 2)Strict pull up 1x MAX, then 4x 1-3/ 2-5 reps 1′ rest btw sets 3)15′ amrap * 12 burpee box jump overs * 24 abmat sit up * 12 alt. GTOH@8-12/ 16 -20 kg KB * 12 T2B 5)Bent over row/…
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 10 banded biceps curls – 6 cossack squats – 6 hindu push ups B) ‘Angie’ For Time : – 100 Pull-Ups – 100 Push-Ups – 100 Sit-Ups – 100 Air Squats >35′ 25′-35′ 15′-25′
