1)Warm up: gymn + PVC exercises + 5′ easy row
2)Rack jerk
E90″ x 2 reps x 5 sets
2″ pause in split
3)”Bádibilding”
3 sets, 90″ rest btw sets
* 2-5 strict pull up
* 6/6 half kneeling press@ DB
* 8 bent over row @medium weight
4)2x 6′ amrap, 2′ rest btw sets
First: 10 pull ups, 10 box jumps, 8 cal SkiErg
Second: 10 push ups, 20 air squat, 10 V-sit up
Wu: Gymn+ Full body dynamic mob A: 3 rds 7 tempo kb deadlift left arm (3131) 14 alt v-ups 7 tempo kb deadlift right arm 14 knee to elbow ( plank position on ring) B: E3MOM x 4 – 7 front squat choose weight – 7-10 ring pull up C: For time Buy in: 100 double under…
Mobility: General Activation: 3′ (3RDS-No Rest) …
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…
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. GYM + 3 RDS 30″ Wall Seat 30″ Tiger Position Hold 20″ Reverse Plank B. 21′ AMRAP 10 Alt. Pistol Squat to Chair 20 Dip on Chair 14 Runner Sit Up 20 Hand Raised Push Up 14 Squat Position to Push Up Position 20 Jumping Lunges C. 5 RDS 15″ Hollow Hold 15″ Hollow…
Mobility: Shoulders + Spine Activation: 2 RDS + BB WU – 1 Length Bunny Hops …
