SMR & GYMNASTIC & MOBILITY
A:3sets
90/90 hip
12 shoulder taps in and stand position
10 wall squat
8 hindu push up
B:E3x 4rds
10 bsq 50-60%
5 fsq 50-60 %
C: „Nyuszikaim”
3 rds
21 cal row
15 hspu/ pike / push up
9 c2b
6 slam ball over shoulder 12-70 kg
D: 3 sets
20 floor knee to elbow wall ball between knee 6-9
WARM-UP AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 16 SHOULDER TAPS 8 PUSH-UPS 8 RING ROWS 8 BOX JUMPS @50/40 8 SHUTTLE RUNS @10M WOD_TC:24’ 5RDS_FOR TIME 16 SHUTTLE RUNS @10M 16 PULL-UPS 16 HR PUSH-UPS 16 BOX JUMPS @60/50 (B: RING ROW, BOX @50/40 ; RX: C2B, BOX…
CROSS SMR + General warm-up + Mobility A. Amrap 6′ 6/6 crab and reach 12 snow angel 5 reverse burpee 20″ superman hold B. EMOM 12′ – 4 sets 1. 15″-20″ active hang on bar + 15″-20″ HS hold at wall 2. 5 Deadlift + 5 Power clean + 5 Press @ empty! BB (Basic:…
1. Activation: Tabata Style / No rest between sets A. Alternating reverse lunge @15/10 DB behind neck B. Alternating V-up 2. Gymnastics / 4 rounds / 1 min rest between sets * 3 Bar Muscle- ups / banded / box * 3 Strict Handstand push- ups / Pike push- ups * 10 Weighted abmat sit-…
W-U A. AMRAP 8’ 15” EACH: JUMPING J, LONG STRIDERS, MOUNTAIN C, AIR SQ 5 INCHWORMS 10 RING ROWS 10 RKBS 5 SHUTTLE RUNS @10M WOD_3 RDS_FT_TC:14′ 30 SHUTTLE RUNS @10M 21 RKBS @24/16 12 PULL-UPS /B: @20/12 KB; BANDED PULL-UPS; – RX: @32/20 KB; BMU/ COND EMOM 12’ 1.15m KB(1) WALKING LUNGES @24/16…
SMR+ General warm-up + Mobility A. 3 sets: @ light KB 8/8 Suitcase DL 8/8 Half kneeling pess 8/8 Bent over row 8/8 Single leg RDL B. Lifting – Squat Clean, Split Squat Empty BB warm-up .. then; 1. Emom 5′ 1 squat clean + 1 hang squat clean @ same weight Then: increase weight! Every…
1. SMR, then Act. / 3 rds * 200m jogging * 16 dead-bugs * 8 cossack squats 2. AMRAP 26′ * 12 thrusters @just barbell * 12 lateral burpees * 12 alt. lunges @just barbell * 24 cals row * 12 v-ups 3. Stretching Together
