SMR & GYMNASTIC & MOBILITY
A: 3 sets
10 dead bug
8 down up
6 alt lunges
4 shoulder taps in hs pos
2 wall climb
B: Every 4 min x7
5 C2b rx: strict sc: butterfly/kipping ct: band pull up
6 slam ball stoh rx:70/50 sc: 50/30 ct: 25/18 kg
7 burpee box jump 60/50 cm
14/11 cal row
C: 3x
15-20 barbell triceps
10/10 alt db row
CROSS SMR+General warm-up + Mobility A. 3 sets: 20″ HS hold 10/10 – 90/90 hip mobility ( https://www.youtube.com/watch?v=dMsXx_Qqpj0 ) 15m tiger walk B. Gymnastics – HSPU Strict / Kipping / Pike push-ups *4 x Amrap-1 / 1′ rest between C. Lifting – Back Squat / Lower body strength Work-up to a moderately heavy weight then, …
Happy 28th Birthday to one of our coaches, Alex 🙂 1. Act. 2 rds: * 28 Air squats * 28 Alt. shoulder taps * 28 Russian twists @without weight 2. Gymnastics Every 2′ for 6 rounds * 10 unbroken strict presses * 6 Bar Muscle- ups * Remainder of time Rope climbs 3. Push Press…
WARM-UP AMRAP 8’ 1’ ROW 10 PLANK TOE TOUCHES 5 INCHWORMS 10 JUMP SQ 5 BURPEE PULL-UPS WOD OCTOBER (10) ROUND FOR TIME_2 PERSON TEAM /I GO- U GO STYLE/ 23 CALS ROW 23 BURPEE PULL-UPS 23 M SANDBAG BEAR HUG CARRY @40/25 (B: 30/15 SB ; RX: 55/35 SB) ACCESSORY LAST PERSON HANGING…
CROSS SMR+ General warm-up A. Amrap 6′ 30″ easy single-unders 10 banded good mornings 8/8 windmill- no weight! B. Every 30″ for 25 minutes ( 10 total rounds) – change stations every 30″ 8-10 Russian swing @ moderate weight ( women: max 16kg, men: max 24kg) 20″ single or double unders 8-10 KB sumo DL…
A) gymn + 3 x – 10m tiger walk – 10 sit ups – 5 get up johnie B)E30″ for 30′ – 10 sets 1) 5 HSPU (rx:strict) 2) 5/3 cal row 3) 5 burpees 4) 5 slam ball over the shoulder @heavy 5) 5 cal ski 6) 5 cal assbike C) 5×5 Back squats, climbing
SMR + Warm-up with animal walks 3-5 minutes. A. 2 sets: 10 banded good morning 10/10 bent over single arm row @ light KB 15″ Hollow hold B. 3 x EMOM 8′ / rest 2′ between EMOMs ( 28 mins ) *You can change the order in any way Emom 8′ – 5 Power Cleans +…
