Wu:gymn+ wirst mobility
A:3 rds
5 wall walk
9 bb power sn
13 wb clean
17 cal row
B: 5×3 power snatch choose weight
C:3×6 snatch high pull
D: 100 reverse lunges wall balls shot to target 9/6
Every rest, 10 deadlift 100/60 kg open(60/35)
E:50 abwheel
50 hip extension
HOMEBODY 11. NAP A. Amrap 7′ (easy pace) – 3 walk-out w/toe touches – 12 alt superman – 6 cossack squat w/halo in the bottom pos @pet bottle B:EMOM 42′ – 7 sets 1) Mountain Climber x 2) Down-up w/chair step up 3) Superman 4) Jumping Jack 5) alt. Thruster w/2 pet bottle 6) Plank 1st…
1)7′ amrap * 8 OHS facing wall * 12 banded good mornings * 12 alt sh. taps in push up pos. * 50 SU * 20″ HS hold/wall * 5 burpee 2)Lifting: 1 snatch high pull + 1 power snatch 5 sets, E90″ 3)BSQ 3×3, same w., 90″ rest 4)8′ amrap * 10 thruster@ 2x KB…
A. Gymn. + 3rds.: • 10 scapula pull- ups • 3 wall climbs • 10 air squats B. 4 sets • 8/8 landmine rows • 8 lateral raises @ plate C. Helen – target @ sub 10′ ☆ 3rds • 400m run • 21 KB swings @16/24 • 12 pull- ups D. Pendlay row •…
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
A. Gymn.+ Scapula activation + Hip mobility + 5′ moderate tempo row B. 3 sets • 5/8 false grip strict ring pull- ups • 16 alt. pendlay rows @2×16/24 C. Core Strenght ☆ 3 sets: • 20 double leg lifts on parallettes • 20 v- ups • 20 crunches D. AMRAP 12′ • 30 DU’s…
A. Warm-up: Gymn. + 60s. Cardio machine / Row 15 Air squats 60s. Frog pos. stretch 15 Hollow rock x 3 sets B. Every 3’ x 5 sets (15 min.) 10 Cal Row 3 Wall climb 20 Russian swing @ heavy! Rest 3:00 C. Every 3’ x 5 sets (15 min.) 20…
