A. Warm-up: Gymn. +
20s. Running
8 down ups
20s. Jumping Jack
8 Downward Alternating Toe Touch
x3 sets
B. 250 sit up
Every 25 reps do:
• 5-5 Bulgarian split squat
• 10 Skater Jump
• 15 Air Squat
C. 5 sets of: 25s. work / 10 s. rest
25s. – Plank
10s. – rest
25s. – Alternating Shoulder Taps in Push Up Position
10s. -rest
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″…
1. 3 sets • 14 dead bugs • 14 banded pull-aparts • 14 bird dogs • 14 alt. lunges • 7/7 strict presses 2. 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/ ▪︎ squat clean ▪︎ 1 push jerk ▪︎ 1 front squat ▪︎ 1 split jerks 3. E3′ for 24′…
A) gymn + amrap 5′ – 3 walk outs – 12 sh. taps in push up pos. – 6 bird dogs – 12 deadbugs – 20″ butt kickers B) 4 sets : – 12 alt. DB bench presses – 12 alt KB pendlay row C) 4 sets : – 10 heavy goblet squats – 10…
Wu: G y m n a s i c + d y n a m i c m o b i l i t y A: 3 rds 6/6 barbell alt leg hip thrust 20 band pull 20 alt leg v up B: For time MORRISON 50-40-30-20-10 – wb 6/9 kg – box jump 40/50 cm…
Mobility: General Activation: 2 RDS …
Mobility: General Activation: 3 RDS …
