SMR & GYMNASTIC & MOBILITY
A: 3 sets
12 bird dog
6 get up jhonnie
12 cat camel
6 one leg burpee
B: 4 sets
10 deadlift climbing max load 50-60%
10 Bench press choose weight
C: „ohhhlalaa” tc:15 min
30 clean & press
30 sit up
30 power snatch
30 v-ups
30 thruster
30 k2e
15;15;15;15;15;15
barbell 15-35 kg ct: 8-12 kg kb
D: FULL BODY STRECHING
HOMEBODY 72. NAP A. 3 rds 10/10 side plank hip lift 10 reverse snow angel 3 walkout 5/5 alternating toe touch in push up position B. Every 2’ x 5 rds 7/7 single arm push press 7/7 windmill 7 push ups C. 4 rds for time 15 russian swing 10 HR push ups 15 air…
SMR + General warm-up + Mobility A. Amrap 6′ 10m spider walk + 10m crab walk 10 kang squats @ PVC 10 (alternating arm) – plank position into push-up position 20 hops in place ( like in jump rope) B. For time: Buy-in: 25 Wall Balls @ 6/9kg then, 10 rounds of: 14 Russian twist @ plate…
CROSS SMR + A. 2 sets: 1′ easy shuttle run 15 Hip thrust 15 Snow angel 16 (8/8) Dead bug B. 3 x EMOM 8′ / rest 2′ between EMOMs ( 28 mins ) *You can change the order in any way Emom 8′ – 5 Power Cleans + max reps box jumps until 40″…
A) gymn + 3 rounds – 10 alt. crab & reach – 10 alt. reverse lunges – 30″ plank – 10 ankle taps in push up pos. B) 3 x 13 UB! strict pull-ups (use optimal band) C) daily max 1 power snatch + 2 tng squat snatch + 4 ohs (open:1 power snatch + 3 ohs)…
W-U A. AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 INCHWORMS 4X10 LEG SWINGS 5 BB STIFF LEGGED RDL 5 BB HANG SQ CLEANS 30” HS HOLD B. AMRAP 4’ 5 DL @INC W TO 50% 5 PIKE PUSH-UPS 5 BJ STR E2MOM 10’ 6 DL @SLOW ECCENTRIC PHASE_60%…
SMR &Gymnastic & Mobility A: 3 set 8/8 scorpio (no alt.) 8 scapula pull up 8/8 split squat jumping (no alt.) 8 cat camel B:”Power body & lungs” Every 90 sec x 8 even: 5-8 Pull up BTN + 8-10 Tall Kneeling Dual Arnold Press du/KB/DB odd: 10 barbell row chin up grip + 30-50 du…
