Mobility: General
Activation: 2 RDS
– 30″ Hollow Hold
– 5/5 Box Side Steps
– 60″ Rowing
A.24′ EMOM:
1 – 12/10 Cal Row/Bike/Ski
2 – 15 Box Jumps
3 – 12/10 Cal Row/Bike/Ski
4 – 15 Sit-Ups
(damper 3-5 on cardio machine)
B. 3 RDS
– 60″ Plank Hold
– 45″ Dead Hang From Cage
– 30″ Bottom of Squat Hold
BOX: RX @60/50 / OPEN @50/40 / BEGINNER @40/PLATES
RX: UNBROKEN HOLDS / OPEN: ACCUMULATE TIMES / BEGINNER: ACCUMULATE TIMES
Wu: G y m n a s i c + d y n a m i c m o b i l i t y A: 3 rds 6/6 barbell alt leg hip thrust 20 band pull 20 alt leg v up B: For time MORRISON 50-40-30-20-10 – wb 6/9 kg – box jump 40/50 cm…
A. 3 Sets 10 (5/5) Downward Alt. Toe Touches 10 Scapula Push Ups 12 Alternating Lunge Steps 8 Down Ups B. 6 Sets of: 3 Minute Work / 1 Minute Rest 10 Devil Press 20 Kumping Jacks AMRAP – Air Squats in remaining time *Score: Total number of Air Squats completed during the 6 sets….
A. Gymn. + 4 Rds.: • 20″/20″ copenhagen side plank • 20/20 m front rack carry @16/20 • 40″ superman hold B. Weightlifting ☆ 5×1 Complex / 2′ rest btw sets / @80% • 1 P.Clean + 1 Jerk + 1 Low Hang P.Clean + 1 Jerk C. For Time – 5 Rds.: • 9…
Mobility: Ankles+Hips+Shoulders Activation: 2 RDS …
A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…
1)5′ amrap 12 hip thrust, 12 m bear crawl, 10 BB deadlift, 30 mountain climber 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 hang squat clean+ 1 tng squat clean Climbing weight, up to 80-85 % of hang sq clean 3)Deadlift 4×3@ ~75-80 % 2′ rest btw sets 4)12′ EMOM Min 1- 12-15 medball squat…
