A) gymn + games
B) „The Seven”
Seven rounds for time of:
7 Handstand push-ups
60/40kg Thruster, 7 reps
7 Knees to elbows
110/70kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings @32/24
7 Pull-ups
C) acc. 50 reps:
– pallof press
– banded pull apart
A. Warm-up in pairs: 3 rounds / each person ( 6 rounds in total ) Partner A: 20 mountine climbers + 15 jumping jacks + 10 air squats + 5 reverse burpees Partner B: max plank hold in the meantime *Each person has to be Partner A and B – 3 times in total. B….
W-U 3X/1′ -10 RKBS -5/5 KNEELING PRESSES -10 GOBLET SQ 1.WOD AMRAP 28’ @EASYYYYY -10 WB -5 RING DIPS -12M ASSIMETRIC KB WALKING LUNGES -12M ASSIMETRIC KB WALKING LUNGES (12UP/16DOWN) -24/20 CALS SKIERG (ROW) 2.ACC -ACCUMULATE 3’ HOLLOW HOLD @MEDBALL ON ABS
A) gymn + 3 rnft: 7 tempo air squats (3-2-x-1) 7 hindu push ups 7 hip thrusts 7 ring rows B) For time: 10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict) 1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict) C) Back Squat 4×2 @90% D) Amrap 3′ 3 burpees 5 V-ups E) 3 x 20m/20m dual KB Carry R:farmer L:Front rack, then change
SMR & GYMNASTIC & MOBILITY A: 3 rds 8/8 scorpio 8/8 one leg bridge thrust 8/8 one leg burpee B: Every 3 min x 10 10 Alt. Overhead lunges 15-50 kg 10 Alt. Dumbell Devils press 5-30 kg 1-3 wall climb C: 4 sets 10 strict toes to bar 10 seeted bb good…
Week 5 Wu.: 5’ Amrap 12 Crab reach 10 snow angel 1/ TGU @easy weight 5/side Windmill @easy weight B.: STR. E2MOM 2 x 3 strict press + 5 Push press 2 x 2 Strict press + 4 Push press 2 x 1 Strict press + 3 Push press *…
W-U_3X -30 MOUNTAIN C -8 FROG HIP THRUSTS @1”PAUSE AT SQUEEZE -8 JUMP OVERS (8 PARALETTES) @NO HEEL CONTACT 1.PLYO (~8′) -TRIPLE BROAD JUMP FOR MAX DISTANCE @5 ATTEMPT/1’REST 2.WOD_ „EVA JR.” TC: 22′ 5RDS FT -400M RUN -15 RUSSIAN KBS @32/24 -15 PULL-UPS 3.ACC_3X -10 BAT-WINGS
