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. Accessory
3 Sets Of:
10 Single Leg RDL @2 Pet Bottle
30″ Glute Bridge Hold
5/5 Slow Knee In Side Plank
Wu: Gymn+ Full body dynamic mob A: 3 rds 7 tempo kb deadlift left arm (3131) 14 alt v-ups 7 tempo kb deadlift right arm 14 knee to elbow ( plank position on ring) B: E3MOM x 4 – 7 front squat choose weight – 7-10 ring pull up C: For time Buy in: 100 double under…
Mobility: Full Body (Ankles,Hips,Shoulders,Thoracic Spine) Activation: 2 RDS – 20 Dead Bugs …
A. Gymn. + Activation 2 rds.: • 20 banded pull- aparts • 20″ dead hang B. Upper Body – 3 sets • 5/8 false grip strict ring pull- ups • 5/8 ring dips • 10 bent over rows @40/55 C. Core Strength 3 sets / 1′ rest btw sets • 20 weighted butterfly sit- ups…
A. Warm-up: Amrap 5′ – in a slow, moderate pace 6 sumo deadlift 6 sumo deadlift high pull 6 russian swing 6 goblet squat @ light KB ( 12 / 8 kg ) B. Strength / Lifting EMOM 3′ x 3 sets ( 1′ rest btw. sets) * increase the weight in every set! …
1)6′ amrap 10 snow angel, 5 inchworm, 20″/20″ side plank+ rotation, 10 thruster, 1 KB in goblet 2)5 sets, same weight 1 snatch deadlift+ 1 power snatch + 1 squat snatch (open: + 1 OHS) 3)Snatch high pull 3×3@90-100% or 2) 4)10′ amrap – 15 am. swing – 40 DU/80 SU 5) 4 sets…
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 6 cossack squats – 6 hindu push ups B) E2′ for 10′ 200m Run + 8 alt. DB Snatches w/22/15DB C) EMOM 10′ 1 round ‘Cindy’ (Rx: 5 C2B + 10 Push-up (chest to ground) + 15 Jumping Squats) D) 30…
