SMR & GYMNASTIC & MOBILITY
A: 3 sets
2 wall climb
4 down up
8 air squat
10 lateral box steps over
B: „Marathon”
2 rds
4 back and down run in hall or 500/400m row
26 hrpu
4 run 500/400 m row
26 am swing 24/16 sc/ct:12-16
4 run 500/400 m row
26 sit ups
4 run 500/400 m row
26 sumo deadlift high pull 35/25 ; ct: kb 16-20 kg
4 run 500/400 m row
26 air squat
4 run 500/400 m row
26 box jump 60/50 cm ct: 50/40 cm
C: Big Streching
WARM-UP AMRAP 8’ 20 HIGH KNEES 20 BUTT KICKS 5/5 SIDE LUNGES 5 BURPEE PULL-UPS 5 STIFF LEGGED RDL @BB 5 HPC+J @BB STRENGTH_TC:22’ FIND YOUR DEADLIFT MAX CONDITION IN 10′ E2MOM @BB 50/35 5X DT 12 DEADLIFTS + 9 HANG POWER CLEANS + 6 PUSH JERKS ACC_3RFQ 10M BACK RACK LUNGES…
Week 3 A.: 3 rds 5/5 Wind Mill @no weight 20” hollow hold 12 Good Morning 10m Tiger walk B.: 4 sets 2x 16/12 kg 8 Dual KB Floor Press 8 Dual KB Sumo DLHP 12 Kb Gorilla Row 12 Alt. KB Z press * rest 50” C.: 5 rds TC_22′ 6…
WARM-UP A. AMRAP 6’ 1’ ROW 20 SHOULDER TAPS 5 INCHWORMS 10 HOLLOW-ARCHES 10 REV LUNGES B. AMRAP 6’ 5 BSQ @INC W TO 60% 5 PULL-UPS STRENGTH BSQ_E90” 6X3 @80% WOD_FOR TIME_TC:17’ 500/400M ROW 50 THRUSTERS @BB 40 T2B 500/400M ROW 25 THRUSTERS @BB 20 T2B 500/400M ROW (B: KB THRUSTERS, HOLLOW-ARCHES…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 8/8 cossack squats 8/8 bird dog 20″ HS hold B. Lifting – Clean & Jerk , FSQ Empty BB warm-up …then, 1) Every 90″ x 5 sets 2 Deadlift + 2 Clean + 2 Jerk ( any style you prefer) @ slightly increasing weight 2)…
1. Activation 2 rds: * 200m Jogging * 10 Stiff leg deadlifts @easy db KB * 10 Bench presses @easy db KB 2. Back Squat 3×5 Jumping squats @20% of 1RM Back Squat Find your heavy single, then 3×5 @80% of 1RM Back Squat 3. Squat Snatch 5×2 /No TNG/ @75% 4. 10 Rounds For Time…
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…
