W-U_2X
-10 BANDED PULL-APARTS
-5/5 SUITCASE DL @20/12 (1KB)
-30 JUMPING JACKS
1.WOD_EMOM 15’
-10 GOBLET SQ @20/12 KB
-15 PUSH-UPS
-10/10 REV LUNGES @20/12 KB FRONT RACK HOLD
-10/10 KB ROWS
-30 DU
2.WOD_FOR TIME TC:10′
21-15-9
-LATERAL BURPEE OVER THE ROWER
-AMERICAN SWING @20/12 KB
-CALS ROWING
2.ACC_3SETS
-10/10 HALF KNEELING BANDED WOOD-CHOPS @EXPLOSIVE
SMR + General warm-up + Mobility A. 3 sets: 14 Alt. arm – leg raises in tall plank pos. 10 Barbell good morning 15 Band pull-apart B. Lifting – Deadlift Every 90″ x 6 sets – Pause Deadlift – with 3″ pause below knee * 4 reps @ same weight + Barbell Good Morning –…
Week 2 A.: 3 rds 10-10 X Band Walks 10 superman 8 Kang squat 10 Plank Jack B.: 3 sets 2×16/12 kg 8 Dual KB R. Swing 6 Dual KB Snatch High Pull 8 KB Push-Ups * rest 40” C.: Emom 20’ 1. 210/180 m Row 2. Max Deadlift (work through the…
1. Activation / 3 rds. * 20 hollow rocks * 20 arch rocks * 8/8 kneeling strict presses @ easy KB 2. Gymnastics / EMOM 10′ Odd: 7/10 Kipping HSPU Even: 7/10 C2B 3. Push Jerk in 8 min Find your heavy daily rep / Not Max WEIGHT !!! 4. For Time * 12 DL…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
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: 4 rds tc’ 10 min 10/10 kb kneeling shoulder press choose weight 10 barbell bench row on bench pad choose weight C: „Kotsog Turk 5.1” Every 4…
