Mobility: Ankles+Hips
Activation: 3 RDS
– 10 Hollow-Arch Swings
– 60″ Plank
– 5 WallBall Bear Hug Squats+15″ Active Squat Hold
A. Back Squats
5×4 @80% /2′ Rest
B. 11′ AMRAP
2,4,6,8….
-T2B
-Wallballs @9/6
-Shuttle Run
T2B: RX: T2B / OPEN: V-UP / BEGINNER: SIT-UP
WB: RX: @9/6 / OPEN: @6/4 / BEGINNER: @6/4
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)Shoulder mobility + running w/exercises 2)3 sets for quality 10/10 half kneeling kettlebell windmill, 12 alternating kettlebell press 90″ rest 3)5 rounds for time – 3/5 strict pull up – 10 hang clean@35/50 kg – 20 air squat – 10 push up 4)One arm row 3×10/10
A: 3 sets 10 knee step up 8 hindu push up 10 windshield viper B:” EVITA” 5rds For Time 8 deadlift Á.víz/weight/db/kb 16 russian swings 150 simple under C: 3rds ABS Party 15 leg raise to hip 15/15 side crunches
1. 2 sets: 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold 2. For time: – 50 Tuck Jumps or Box Jumps or Chair steps – 50 Bent over rows – 50 Russian swings – 50 Goblet lunges – 50 V- ups or Tuck- ups – 50 Push press – 50 Supermans – 50…
A) gymn + 3 sets of: – 6/6 Halo – 6 Slow goblet squats – 6/6 OH Sit-ups B) EMOM 9′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 Low Hang Squat Snatch @90% of 1RM D) AMRAP 6′ * 10/8 cal Row *…
A. Gymn. + 2rds.: • 20/20 steps lateral monster • 1′ plank Then, Barbell warm- up together B. Weightlifting ☆ Let’s see your max • Power Snatch • Back Squat C. AMRAP 7′ • 7 HSPU’s • 14 Abmat sit- ups • 21 DU’s for everyone
