Mobility: Ankles+Hips
Activation: 2 RDS
– 2 Lenghts Burpee-Broad Jumps
– 10 Scapula Push-ups
– 60″ Rowing
A. For Time:
35-25-15 (30-20-10)
-Burpee Box Jump Overs @60/50
-Cal Row (damper 3-5)
B. 4 Sets:
8 Barbell Rows + 10 Band pull-aparts (immediately)
FOR TIME: RX:35-25-15 @60/50 / OPEN: 30-20-10 @50/40 / BEGINNER: 30-20-10 @40/PLATES
Wu: gymn+Pvc shoulder mobility A: 3 rds light 8/12kg 4/4 kb clean 4/4 kb jerk 4/4 lunges 4/4 ohs B: 5×3 Push jerk climbing C: Tc 10′ 3rds 3/2 peg board (open the midle) 75 du ( open 125 simple) 2′ rest 24-16-8 – Alt Db c&j 22,5/ – Knee to elbow D: 3×8/8 bulgarian split sq
1)5′ amrap * 8/8 sh taps in tiger crawl pos. * 8 BB thruster * 6/6 crab n’ reach * 20″ wall sit hold 2)10′ OTM odd: 3 FSQ@medium weight (~65-70 %) even: 10 double KB floor press 3)For time – 5-10-15-20 HR push up – 10-20-30- 40 air squat – 15-20-25-30 weighted sit up@6/9 kg ball 4)3 sets…
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…
Wu: gymn+ elbow mob A:2 light rds 20 dead bug 15 frog bridge 10 barbell side back squat deep position 5 kang sq B:E3min x5 -8 bsq +2,5 % previous week -6-8 sctb + 1-5 kg C: 3 rds 20 alt devil press 30 cal row 20 wall ball D: Acc. 50 barbell biceps 50 barbell…
A. Warm-up: Gymn. + 3 sets 90s. Cardio machine 10 Inchworm 5/5 Single-arm Thruster @ easy DB 30s. Goblet squat pos. hold @ easy DB B. Every 2’ x 5 sets 5 Single-arm Hang Clean + Jerk – Left 5 Windmill – Left 5 Single-arm OH lunge – Left arm+leg Then.. 5-5-5 reps /…
A. For Time 5x1000m Run 1:1 Work:Rest
