Wu: gymn+ dynamic mobility
A: 3 rds
40 plank twist
10/10 m waiter carry w. kb
10/10 tempo split squat 313
B: ‘Rene row’
7 rds
400 m row
21 walking lunges
15 pull up (open: ring row)
9 burpee
rx 9/6 weight west open 4/2kg
C:100 supermen extension
every rest 20 sec supermen hold
D: STRECHING
Mobility: General Activation: 3 RDS …
A. Warm-up: EMOM 10’ Odd: 10 Tuck Jump or 10 Alt. Chair step-ups Even: 45s. Bottom of Squat pos. hold B. Partner work “I go, you go” or If you are alone rest 1:1 btw. sets 3 Rounds for time: 15 Thruster with “Ásványvíz” 2×1.5/2 Liter 15 Tuck-ups x 3 sets (full…
A. Gymn. + 2 rds.: • 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 in 12′ • Power Clean & Jerk C. For Time ☆ ‘Grace’ / TC: 5′ • 30 C&J @61/43 50/35 D. Acc….
Wu: gymn+thoracic mob A: 3 rds 30 m kb front rack carry 30 sec parallette L-sit hold 20 plank to push up 20 jump lunges B: E2mom x5 Odd: 10 kb or db floor press Even: 10 inverted row C: 3 rds For time 30 Am swing 32/28/24/20/16/12/8kg 40 cal row 20 kb taters D: Accessory…
A.3 sets of: 8 down-ups 10 bird dog (5/5) 12 scapula push-ups B. For time: 10 rounds of: 6/6 single arm thruster @ bottle/weight 8 Burpees C. 3 sets: 30 flutter kicks 20 russian twists 10 Hollow rock rest 1′ between sets.
HOMEBODY 44. NAP A: 2 rds 60 sec tiger position hold 10/10 windmill 60 sec deep squat hold B: ” MERRY CHRISTMAS 2020 „ 1: man maker 2: reverse burpee 3: wall climb 4: air squat / front squat w.weight 5: v-ups 6: inverted row 7: russian swing 8: hand release push up 9:…
