Wu: gymn+ pvc mobility
A: Amrap 5′
50 simple under
10 alt du kb push press 8/12 kg
25 jumping jack
10 goblet squat
B: Every 3 min x5
– 6 back sq
– 4-6 chin strict chest to bar pull up
C: for time
21 sumo dl high pull 40/30 open 30/20
50 du
30 hrpu
15 sumo dl high pull 50/35 open 40/30
75 du
30 hrpu
9 sumo dl high pull 60/40 open 50/35
100 du
30 hrpu
D: bonus track
4x 30 sec plate hollow hold 10/5
E: streching
A: Gymn+ 3rds: • 10/10 cuban press • 16 dead bug • 8/8 1-leg hip thrust B: 5 rds: max reps at every movement: • 1 min max HRPU • 1 min max Goblet Squat • 1 min max Burpee • 1 min max V-ups hands on the floor • 1 min Full rest C: 3-4…
A. Games, then barbell warm-up together B. For time ☆ Buy in: Rx: 100 Double- unders Open: 50 DU’s ☆ 10 rounds: • 10 thrusters @40/30 • 10 lateral burpees ☆ Cash out: Rx: 100 Open: 50 Double- unders C. Stretching, Focus on the hip and shoulders
1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…
A. Warm-up: 3 sets of: 10 tempo air squat ( 3″ down, 2″ pause at bottom , 1″ up ) 8 empty BB good morning 20″ / 20 ” side plank B. Strength / Lifting Back Squat 2 x 3 @ same weight ( heavy @ ~ 80%-85% ) then, increase weight: 2 x 2…
A: 3 rds 15″ Jumping Jack, Mountain climber, High knees, Alternating shoulder taps B: 3 rds 14 Tempo squat jump 10 Tempo diamond push up 14 Tempo Cossack Squat 10 Tiger position Bird Dog C: 5 rds Tabata 20:10 Jumping lunges Single Arm hang squat clean w. ásványvíz (L) Plank jack Single Arm hang squat…
A. Run 5-10 km
