A. Intensive SMR in 8 min., then 3 Rds.:
• 2′ row/ski
• 30″ reverse plank
• 30 single- unders
B. AMRAP 25′
• 400m Run
• 3 Pegboards / Legless rope climb / Regular rope climb
• 24 Alt. reverse lunges
• 36 DU’s
C. Stretching. Focus on the upper body and hip.
Wu:gymn+hip mobility A: 3 rds 20 alt leg hip thrust 10/10 half knee shoulder press 20 dead bag B: For Time 4rds 444m row 4 c&j 1rd:60% 2rd:65% 3rd:70% 4rd:70%+ Then 4 min 1 reps climbing heavy c&j C:Ft 12-9-6-3 Strict pull up (open ring row) Push up Sttb (v-ups) Ring dip (box dip) D: Strech…
1)Warm up with games, animals 2)KB complex : 5 sets same double kettlebell; for quality, but heavy; go unbroken sets; rest just 1 min – 6 russian swing – 6 clean – 6 FSQ – 6 push press 3)”Half Mikko”: 20 min EMOM Try to go 10-12/15-18 cal each station! 1 min Assault Bike…
Wu: gymn+shoulder mobility A: easy cardioburpee park 2:30 skierg 5 burpee 2:30 row 5 burpee 2:30 aab 5 burpee B:BB wu 5×3 Push Jerk climbing heavy C: For time 30 push jerk 40/25 (open 30/20) 15 pull up 20 push jerk 50/35 ( open 40/25) 10 c2b 10 push jerk 60/15 (open50/30) 5 Bar muscle up…
Wu:gymn+ wirst mobility A:3 rds 5 wall walk 9 bb power sn 13 wb clean 17 cal row B: 5×3 power snatch choose weight C:3×6 snatch high pull D: 100 reverse lunges wall balls shot to target 9/6 Every rest, 10 deadlift 100/60 kg open(60/35) E:50 abwheel 50 hip extension
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….
1. WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats 2. Snatch Balance Practice / 5×3 increasing weight 3. E2′ for 10′ • 5 Hang Squat Snatches @50/35 35/20 • 40 DU’s / 80 Single unders 4. Not for time ▪︎…
