SMR & GYMNASTIC & MOBILITY
A: 3 set
10 m crab walk
10 m spider walk
10/10 rdl
10 alt kb sumo dl high pull easy weight
B: Kotsog Turk 3.0
3 rds
20 bsq 15-60 kg Ct: goblet sq 4-32 kg
20 swing 8-32 kg
1 min rest
3rds
15 fsq 15-50 kg
15 ring dip
1 min rest
3 rds
10 alt back lunges 15-40 kg
10 burpee wall ball 4-9
C: 50 goodmornning w. Plate behind nevk
Week 6 A.: Amrap 5’ 4/side Windmill Kb press @easy weight 6/side KB High pull @easy weight 14 Low switch Goblet Cossack squat @easy weight 10 Dead bug B.: 5 rds TC_15’ 30” row* target 60% 4 Lateral burpee over the rower 20” row *target 80% 6 Double DB Thruster 2×15-17,5kg/10-12,5kg 8 Diamond…
A) gymn + games B) „The Seven” Seven rounds for time of: 7 Handstand push-ups 60/40kg Thruster, 7 reps 7 Knees to elbows 110/70kg Deadlift, 7 reps 7 Burpees 7 Kettlebell swings @32/24 7 Pull-ups C) acc. 50 reps: – pallof press – banded pull apart
A) gymn + amrap 7′ – 10 reps 90/90 – 10 bird dogs – 10 dead bugs B) barbell warm up for the lifting, then.. Daily max in 9 mins : 1 power snatch + 1 low hang power snatch + 1 hang power snatch + 1 high hang squat! snatch C) 4×3 low hang snatch…
WARM-UP AMRAP 10’ 20 HIGH KICKS 5/5 SIDE LUNGES 5 DOWN-UPS 5 HPC @INC W TO WOD 5 JUMP SQ 5 PULL-UPS WOD AMRAP 4X4’/3’R 20/16CALS ROW 10 PULL-UPS 5 PC @70/45 MAX REPS BURPEE OVER BB ACC_3RFQ 30” HANG FROM CAGE 1’ PLANK 30” HOLLOW HOLD
SMR + A. Warm-up: 2 sets of : 1′ 30″ easy cardio machine 8 plank to push up + 8 scapula push-ups 8/8 Reverse lunge steps B. 3 x AMRAP 6′ / 2′ rest between 1. 8/10 cal row 15 Russian swings 20 Air squat 2. 35 DU / 70 Singles 10 Abmat sit-ups 10 Dual KB…
Week 4 WU.: 5’ Amrap 6/side DB High Pull 10 Alt. Deep Squat with Thoracic Rotation 6 Overhead Wall Squat 5/side Single leg RDL @no weight A.: E2MOM for 10 Min 1 Snatch High pull 2 low hang Power Snatch 2 High hang power Snatch * increase weight every rds…
