Mobility: Shoulders+Spine
Activation: 3RDS + Barbell WU
– 1 Length Inchworm
– 10 BB Row
– 10 Jumping Air Squats
A. E2MOM 10′ _ Shoulder Presses
5×5 @ 75%
B. 12′ AMRAP
– 6 Power Clean & Jerk @50/35
– 12 Jumping Lunges
C. 5 Sets
4 Push-ups + 4 Plyometric Push-ups
PCJ: RX @50/35 / OPEN @40/25 / BEG. @EMPTY BB
1. 3 sets • 14 dead bugs • 14 banded pull-aparts • 14 bird dogs • 14 alt. lunges • 7/7 strict presses 2. 7 rounds @moderate weight /focus on the quality/ /1′ rest btw set/ ▪︎ squat clean ▪︎ 1 push jerk ▪︎ 1 front squat ▪︎ 1 split jerks 3. E3′ for 24′…
Wu: Gymn+Pvc mobility A:3rds 14 cal row 14 hrpu 14 skeater jump 14 hip thrust B: 10 tc 5 reps Partner deadlift (climbing) C: Amrap 14′ Valentin Day 14 syncro wb 14 syncro ttb or ttchest 14 syncro air sq jump 2x 14 m partner carry 14 syncro dl 70/50 14 syncro Gtoh 20/10 plate D:…
Mobility: Hips+Ankles Activation: 8′ Running School (outside) A. 24′ AMRAP – 1000/800m Row (damper 3-5) – 800m Run B. For Time: – 100 Ab-mat Sit-ups (every break means 10 push-ups) There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women. PENALTY PUSH-UP: RX:…
A: 3 rds 15″ Jumping Jack, Mountain climber, High knees, Alternating shoulder taps B: 3 rds 14 Tempo squat jump 10 Tempo diamond push up 14 Tempo Cossack Squat 10 Tiger position Bird Dog C: 5 rds Tabata 20:10 Jumping lunges Single Arm hang squat clean w. ásványvíz (L) Plank jack Single Arm hang squat…
A. 2 Sets 50 Plate Object Hops / Jumping Jack 30 Opposite Arm & Leg Raise In Tiger Position 15 Scapula Push Up 10 Air Squat + 30 sec Hold B. 4 RDS For Time 15 Man Maker 60 Bycicle Abs 30 Sumo Deadlift High Pull C. 3 Set Not For Time 16 Windshield Wipers…
Wu: gymn+ hamstring mobility A: 2 rds 20 snow angel 10 wall sq 20 „S” 10 bb good morning 20 dead bug B: E2mom: 10 barbell bench row choose weight 20 band kb swing choose weight C: 3 rds 35/30 cal row 25/20 cal row 15/10 cal row 60 sec rest btw row D: bonus 3×12 dumbel good…
