A. WARM UP:
3 Sets of:
10 Stick Pass-Through
10/10 Alternating Taps is Push Up Position + 20″ Push Up Position Hold
15 Air Squats + 20″ Bottom of Squat Position Hold
B. 10 Rounds For Time:
10 Goblet Squats with anything with weight
10 HSPU (Kipping, Strict) or Push Ups
C. EMOM 10′ (5 Full Rounds)
1. 30″ – 40″ Wall Sit
2. 30″ – 40″ Hand Stand Hold / Push Up Position Hold
D. Accumulate:
3 Minutes of Reverse Plank
t1)5′ amrap 10 m tiger crawl, 8 OHS facing wall, 5 BB snatch deadlift + 5 snatch grip push press BTN, 20″ plank 2)Power clean Rx: 4×2, same w. Open: practice 3)Chin up 5x 2-3/5-8 reps 1′ rest 4)16′ amrap *8 hang power clean@35/50 kg *16 medball overhead throw@small/medium w. *8 pull up *16 goblet squat@12/20…
A: 3 set 0-45 sec: 45 sec high knee run 1:00-1:45sec: 45 secplank to push up 2:00-2:45sec: 45 sec jumping jack 3:00-3:45 eec: 45 sec deep squat hold B: „Saturday Party” 250 simple under 50 alt snatch w. Bottle/ weight/kb/db 200 simple under 40 alt snatch 150 simple under 30 alt snatch 100 simple under…
Mobility: Ankles+Hips Activation: 3 RDS …
A. Intensive SMR + 2 Rds.: • 2′ ski/row • 30″ handstand hold • 20″ dead hang • 20/20m monster walk B. AMRAP 30′ • 400m run • 10 burpee box get overs @100/120cm • 5 wall walks • 3 ring muscle- ups/ 5 bar muscle- ups / 7 c2b’s / 9 pull- ups /…
WU: 3 Sets of: 10 Glute Bridge 10 Sit Ups 10 Toe Touches in Push Up A. E4′ For 28′ – 7 Sets 100 Butt Kickers 10 HSPU (Pike Push Up) 75 High Knee Run 7.5 Burpee (7 Burpee + Just Down) 50 Mountain Climbers 5x V-Up + Tuck Up + 10 Bicycle Abs B….
A) gymn + amrap 5′ (easy) – 1/1 TGU – 10 steps spider walk – 5/5 upright rows – 10 steps dwarf walk B) E90″ for 10’30” 9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band) C) 100 WB for time *E2′ (inc. 0:00) : 200m Run TC: 16′ D) 3 sets of: – 20…
