Wu: Gymn + thoracic mobility
A: 2 light rds
-10//10 one arm kb sumo dl high pull
-20 med ball sq clean
-20 push press du easy kb
B:For Time
15-12-9
– Hang squat clean 35/25 (rx 45/30)
– Push press 35/25 (rx 45/30)
– T2b
2′ min rest
9-6-3
– Hang squat clean 45/30 (rx 60/40)
– Push Jerk
– Pull up / C2b / (rxBar mu)
Then
4 min climbing heavy hang squat clean
C:3 set
– 15 barbell hip thrust
– 15 ohs barbell sit up
D: Streching
A) 3 rounds not for time : 10 crab & reach 5 ‘get up Johnnie’ 20″ hollow hold B.) E30″ for 22′ – 11 sets 1) 1 Turkish get up /Left arm 2) 5 Down ups 3) 1 Turkish Get Up /Right arm 4) 5 Down ups C) 3 sets: 15″ star side plank/Left 15″…
A) gymn + 4 sets : – 8 scap push ups – 6 reverse snow angel – 20″ wall sit w/ alt. leg ext. – 6 hollow rocks B) E90″ for 9′ – 8/8 knee support DB Row – 10 hip thrust pull over @DB C) For time : – 1 mile Run – 80 empty…
A) gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B) EMOM 10′ 2 back squat @ mod. Heavy C) AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D) 5 sets: 7 biceps curl + sh press @dual KB 11…
A. Warm-up: Amrap 6′ 15m Tiger walk 10 V walk-out in glute bridge position 12 snow angel 20″ mountine climber B. Strength/ Lifting EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! 1 Power Snatch + 2 OHS C. For Max Reps: 00:00-1:30 Alt. arm DB…
1)5′ amrap * 10 russian swing@ lightt * 8 OHS facing wall * 6 snow angel sitting by wall * 6/6 lunge steps * 5 BB sn deadlift + 5 muscle sn 2)Squat sn E90″ x 2 reps, 5 rds 3)Deadlift 4×3,same w. 4)3x 4′ amrap/2′ rest * 3/5 bar MU/8 c2B/ 12 PU * 10 deadlift@50/70…
1. Gymn. + 2 sets ▪︎1 min bike/row ▪︎8 walkout push- ups ▪︎8 cossack squats ▪︎8 supermans ▪︎8 hollow rocks 2. EMOM 10′ @moderate w. ODD: 6/8 Bench Presses EVEN: 6 Deadlifts 3. For Time ●400m Run 3 rounds: •15 KB/DB Russian Swings •15 Lateral Burpees •15 SDHP •15 Goblet Squats ●400m Run 4. Leg…
