Mobility: Shoulders+Spine
Activation: 2 RDS
– 10 BB Shoulder presses
– 10 Ring Rows
– 60″ Simple Under
A. HSW Practice 10-15″
B. Strict Pull-Ups_5 sets
20″ on for max reps
1’10” Rest
C. 5 RFT:
– 10 Push Presses @40/30
– 20 Air Squats
– 30 DU
RX: STR. PULL-UPS / OPEN&BEGINNER RING ROWS
PP: RX @40/30 / OPEN @30/20 / BEGINNER @EMPTY BB
RX: 30 DU / OPEN: 40″ ACTIVE DU PRACT / BEGINNER: 60 SU
1)6′ amrap * 12 m tiger crawl * 20 jumping jack * 6/6 goblet lunge steps@KB * 10 down up * 6 m spider, 6 m crab walk 2)Squat Clean + Jerk E90″ x 1 rep x 6 sets 3)FSQ 3×3, same w. 90″ rest 4)4 rft * 3 rope climb * 10 OHS @25/40 kg * 10 bar facing…
A. Gymn.+ 3 Rds.: • 10 cossack squats • 10 PVC pass throughs • 10 banded pull- aparts B. Strenght – 3 sets • 5/8 strict pull- ups • 16 alt. bent over rows @heavy KB C. Core Strenght – 3 sets • 20″ paralette L-sit hold • 15 abmat weighted sit- ups /weight on…
A. Warm-up: Gymn. + 20s. Running 8 down ups 20s. Jumping Jack 8 Downward Alternating Toe Touch x3 sets B. 250 sit up Every 25 reps do: • 5-5 Bulgarian split squat • 10 Skater Jump • 15 Air Squat C. 5 sets of: 25s. work / 10 s. rest 25s. – Plank 10s. –…
A: 3 sets 20 alt shoulder taps in push-up pos. 15 Plate hops 10 Hollow rock 8 down-ups B: 20 rounds for time of: 1 Wall Climb 4 Tuck Jumps 8 russian swing C: 3 sets: 10/10 suitcase Deadlift 15 Arch Rock
A. Gymn. + 2 rds.: • 12 cossack squats • 20″ handstand hold • 20″ hollow hold B. EMOM 6′ *Rx: 30″ max meters HSW *Open: HSW practice C. EMOM 16′ ☆Odd: KB Complex 2x: 1 cluster + 2 gront squats + 2 push jerks ☆Even: 10 down- ups D. Cooldown
A. Warm-up: Gymn + 3 sets of: 15m Bear Walk 10 V-ups 10/10 Half kneeling strict press @ KB or DB 30s. Wall Sit hold B. Barbell Strict press (from ground) 4×8 reps @ same weight *Try to heavier than last week! C. EMOM 20’ Odd: 15 Wall ball @ 9/6kg Even: 3…
