A. Gymn.+ 3Rds.:
• 16 dead bugs
• 8 walkouts + push- ups
• 12 good mornings @ barbell
B. For Time / use your 70-80% of body weight /
• 21 Bench presses
• 21 Bar facing burpees
• 21 Deadlifts
• 15 Bench presses
• 15 BFB
• 15 Deadlift
• 9 Bench presses
• 9 BFB
• 9 Deadlift
C. Stretching, focus on lower back, hip and chest.
Wu: Gymn + games A: 3 rds 12 ring row 12 alt leg hip thrust 12 hrpu 12 m monster walk B: ” SB WHITTEN „ 5rds 22 kb swing 20/12 (rx 28-32/24-20) 22 box jump 60/50 cm 500 m row 22 target burpees 22 wall ball 9/6 C: unbroken 100 weighted sit up 20/15…
A) gymn B) AMRAP 30′ (easy pace!) – 50 simple unders – 10 down-ups – 250/200m row – 10 box step ups – 10 sit-ups – 10 shoulder taps in handstand ( 20 in push-up pos. ) – 10 walking lunges – 30″ hanging on the rope ! with your best J-hook ! C) long streching, what…
A. Gymn. +3 Rds.: • 10 scapula pull- ups • 10 cossack squats • 10 down- ups B. 10′ Practice • Ring / Bar Muscle- up C. 5 Rds. For time / TC: 20′ • 5 BMU’s / @ band / jumping BMU • 20/15 cals row • 15 wallballs D. Cool down
Mobility: General Activation: 2 RDS – 1 Length Reverse Bear Crawls …
1)2 sets * 6/6 single leg hip thrust * 6/6 shoulder taps in HS hold/ wall (Open: HS hold or push up sh taps) * 10 BB deadlift * 10 air squat 2)Squat clean 8′ EMOM x 1 rep @ ~80-85 % 3)8′ OTM Odd: 10 m HS walk (Open: 3 wall climb) Even: 5/5 split squat@2x…
A. Warm-up: 15/10 Cal Row 15m Walking Lunge (2×7.5) 30/30s. Side plank x 3 sets B. 6 Rounds for time: 15/10 Cal Row 15m Overhead Walking Lunge w. 10/15kg Plate Tc: 15’ C. Weighted Box steps @ 60/50cm 3×10/10 reps *use 1 KB in Front rack pos. D. Acc. 30m 1-arm Farmer…
