Mobility: Shoulders+Hips+Ankles
Activation: 2 RDS
– 10 Banded Pull-Aparts
– 10 Hollow Rocks
– 10 Pike Push-ups
– 5/5 Cossack Squats
A. HSW Practice 10′
B.Every 1’30” for 12′:
– 6 Shoulder Presses from Rack @60% + 40 Double Unders
C. For Time:
– 9 Clusters @50/35
– 24 Burpees
– 18 Clusters @50/35
DOUBLE UNDER: RX: 40 DU / OPEN 40″ ACTIVE DU PRACT / BEGINNER 60 SU
CLUSTER: RX: @50/35 / OPEN @40/25 / BEGINNER @30/15
https://www.youtube.com/watch?v=plCzO45g9nc
1)6′ AMRAP – 8 inchworm – 3/3 TGU from press to lunge – 30″ wall sit hold, arms overhead 2)Handstand hold, walk progression, strength 3 sets for quality – around the box -1/1 round – 30″ HS hold facing the wall – 10 abwheel 3)OTM 10′ Odd: Back squat x 5 Even: kneeling double kettlebell press x…
A. Warm-up: 10 Inchworm 10/10 Suitcase Deadlift @ 12-16kg KB 10 Goblet squats @ 12-16kg KB 10 Empty BB muscle clean x 2 sets B. Squat clean + Hang squat clean @ increasing weight x 5-7 sets C. Deadlift 5×3 reps @ 70% of 1RM D. For time: You can choose: 75…
Mobility: General Activation: 2 RDS …
HOMEBODY 12. NAP A: 1 mins of: (2-4 steps forward – 2-4 steps backward) – bear walk – spider/crab – tiger – dwarf B: For time: 21-18-15-12-9-6-3 – Down-up 6-12-18-24-30-36-42 – alt. V-ups TC: 20′ C: Accumulate 6 mins Wall Sit *Every break : 6 Jumping Squats (The rests must be shorter then 30 secs.) D:…
A. Gymn. + 3rds: • 15m bear walk • 15m tiger walk • 15m walking lunges • 15 hollow rock B. Partner Workout • 110 box jumps / steps • 90 pull- ups • 110 bar facing burpees • 90 push jerks @empty barbell • 110 air squats • 90 double- unders C. Acc. Work…
Mobility: Shoulders,Thoracic Spine Activation: 3 RDS -10 Bird-Dogs …
