1)3 rds
* 10 banded row
* 20″ HS hold/wall
* 8/8 dead bugs
* 5 BB press
2)Strict press E90″ x 3 reps x 4 sets
3)Weighted strict pull up /Open: just strict, no weight)
5×3, same w., 1′ rest
4)5 rft
* 50 DU /100 SU
* 25 abmat sit up
* 40 mountain climber
5)Double KB heavy farmer carry 3x 30″
A. Gymn. + Scapula activation B. 3 sets / 2′ rest • 5 strict pull-ups • 10 chest supported rows @medium DB • 10 lat. pull down C. Core Strenght 3-4 sets /1′ rest ▪︎ 40″ plank ▪︎ 15 weighted abmat sit-ups D. For time 20-18-16-18-20 T2B’s 10-12-14-12-10 SDHP’s /weight: RX: 50/35 OPEN: 40/25 BEGINNER:…
Wu: Gymn + wrist & shoulder mob A:3 rds 12 lateral box steps 12 kb tatters 8/12/16 12 slam ball floor shoot 8/9/11/12kg B: 15 min ONLY Snatch practice C: „SB CIRCUIT” 2rds 1:30 work- 30 rest and change 1station: skierg max cal 2station: alt. du snatch 10/12,5 ( rx: 15/22,5 ) 3station: max cal assault…
1)2 rds – 6/6 shoulder taps in tiger position – 6/6 single arm deadlift with KB – 20″/20″ split squat hold – 10 hollow rock 2)Lifting E90″ x 1 complex x 5 rds Complex: 1 squat clean + 1 FSQ + 1 jerk Climbing weight, up to 80-85 % of jerk 3)Strength: Deadlift 4×3@ 80 % (…
A) gymn + 2 sets of : – 2/2 TGU – 8 cossack squat – 8 ring rows – 20 jumping jacks B) MAX REPETITION Strict Pull-up ! (max 3 attemps) C) 5 sets of: – 8 zercher squat, inc. – 10/10 single leg hip thrusts (2″ pause at top) D) 30 Burpee & SB Over…
Mobility: General Activation: 3′ (3RDS-No Rest) …
A. For Time 5x1000m Run 1:1 Work:Rest
