A) gymn + 3 sets:
– 10m banded X-walk
– 10 banded good mornings
– 20″ plank w/ alt leg raises
+ 3′ continuous empty barbell warm-up
B) E2’30” for 15′
1 Squat Clean + 1 Split Jerk (3″ pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM
C) EMOM 16′
1) 40 DUBS (Open: 40″ DU practice !, forget the simples)
2) 15 Left arm thrusters @ 20-16/12-8KB
3) 40 DUBS
4) 15 Right arm thrusters
A) gymn + amrap 5′ – 10 90/90 – 8 kang squats – 6 walk out w/ toe touches – 4 V-ups w/ slow ecc. – 20″ alt superman B) 4 sets of : – 12 push-ups (Rx: weighted) – 12 heavy goblet squat @45-40/22,5-17,5 DB – 10 pendlay rows @60/40 – 10 TRX hamstring…
A. 2 Sets 20 Jumping Jacks 8 Scorpions 20″ Hollow Hold 8 Supermans B. 4 RDS AMRAP 5′ – 2′ Rest First 5′ 20 V-Ups 15 OHS 10 Walkout Push Ups Second 5′ 20 Hollow Rocks 14 Thrusters 10 Burpees /No Jump/ C. 3 RDS 20 Crunches 10 Reverse Crunches
Wu: gymn+ games A: AMRAP 40′ 50=25/25 one leg double under (open simple) 40 cal cardio machine 30 alternating dumbell snatch 22,5/15kg 20 pull up 10 back squat 40/25 climbing every rds 5 strict toes to bar B: streching
A) gymn + 2′ easy Row/Ski/Bike + 2 sets of : – 6 hip flow – 12 toe touches in push up pos. – 36 Butt Kickers B) AMRAP 30′ – 5 walk-outs – 10 ring rows – 20 floor presses w/15/10 plates – 30 air squats – 40″ max effort Row – 300m Run…
Wu: Gymn + hip mobility A: 3 rds 10/10 kb halo 10 half kneeling double kb press (light kb) 10/10 dead bug 10 goblet squat (light kb) B: Every 3min x 5 – 8 back squat climbing heavy – 8 strict c2b / pull up/ ring pull C:Complete the following workout for time: – 100 wall…
A. WU: 3 rounds of: 10 down-ups 20 alternating lunge steps 10/10 deadbug 30″ Wall sit B. Single leg squat on chair x 10/10 reps NO rest! Single leg RDL with asvanyviz (2×1,5-2 liter) x 10/10 reps rest 60″ x 4 sets C. 4 sets of: 5 minutes ON (work) / 1 minute OFF…
