Wu: gymn+ wrist mobility
A: 3 rds
12 cat camel
12 alt scorpio
12 alt ohs reverse lunges (close grip)
12 band pull
B:10 tc
Climbing snatch complex
snatch pull+ power snatch+ hang snatch pull+ hang snatch+ ohs
C: For time
2 rope climb (rx legless)
30 hang snatch 40/25 ( open 30/15 )
15 hspu
3 rope climb (rx leg less)
20 hang snatch 50/35 (open 40/25)
12 hspu
4 rope climb ( rx leg less)
10 hang snatch 60/40 (open 40/30)
9 hspu
D: 60 weighted sit up
E: strech
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Ft 12-9-6-3 Strict pull up (open ring row) Push up Sttb (v-ups) Ring dip (box dip) D: Strech…
A. 3 Sets 10 (5/5) Downward Alt. Toe Touches 10 Scapula Push Ups 12 Alternating Lunge Steps 8 Down Ups B. 6 Sets of: 3 Minute Work / 1 Minute Rest 10 Devil Press 20 Kumping Jacks AMRAP – Air Squats in remaining time *Score: Total number of Air Squats completed during the 6 sets….
WU: 3 Sets Of: 20″ / 20″ Star Side Plank 8 Jump To Knees 20″ High Knee 20″ High Heel A. 5′ Max Skaters Jump *Start Every Minute With: 10 Push Up 1′ Rest 5′ Max Running *Start Every Minute With: 10 Squat 1′ Rest 5′ Max Jumping Lunges *Start Every Minute With: 10 Sit Up…
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:3 sets – 6/6 scorpion – 12 scapula push up – 30” HS hold/ wall B: For time: 21-15-9 reps – reverse lunge steps – hand release burpee 21-15-9 reps – pike push up – Goblet squat/ ásványvíz – cross jacks C:3 sets – Body saw x 10 – Side plank x 20”/20”
