Warm up:Gymn
A:
accumulate 8 mins plank
Every break: chair inverted row
1 break :20 chair inverted row
2 break : 40 chair inverted row
3 break : 60 inverted row
B: Emom 30’
Odd : 20sec/20 sec stick chop
Even: 30-28-26-24-22-20-18-16-14-12-10-8-6-4-2
Object ground to overhead
C: Unbroken 60 bird dog 2 sec pause bottom
1)2 sets * 10 banded good morning * 6/6 alt. leg raise, arms in superman hold (facing down) * 5 inchworm * 5 BB deadlift + 5 BB press 2)10′ OTM odd: 3 deadlift @~ 70 % even: 8 bench press@2x DB 3)3x 5′ amrap/ 2′ rest btw sets * 8 burpee box jump overs…
Wednesday A. Warm-up: 10/10 Single-Leg RDL @ no weight! 10/10 Split Squat 20 Dead bug 50 Mountain climbers x 3-4 sets B. For quality: Cossack squat 3×20 reps @ alternating C. Amrap 10’ 30m Walking lunges or 40 Steps Alt. Lunges 15 V-ups 50 Double-unders or 100 Single-unders or 75 Jumping jack …
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″…
Mobility: Ankles+Hips Activation: 2RDS 8/8 Single Leg RDL 10 Upper Body Supermans 10/10 Monster Walking 1/1 Lenghts Waiter’s Carry (WB) A. Back Squats 5×8 @ 65%, 2′ Rest B. 12′ AMRAP 8 Ring Dips 10 Wallballs @9/6 12 Sit-Ups DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PULL-DOWN WALLBALL: RX: @9/6 / OPEN:…
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
1)5′ amrap 12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 hang squat clean+ 1 tng squat clean Climbing weight, up to 80-85 % of hang sq clean 3)Deadlift 4×3@ ~75-80 % 2′ rest btw sets 4)12′ EMOM Min 1- 12-15 medball squat…
