1. SMR + 2 rounds
* 40m Bear walk
* 16 Dead bugs
* 40m Tiger walk
* 16 Alt. superman
2. Conditioning
Buy- in: 1200m Run
AMRAP 20′
* 10 Target burpees
* 12 Abmat sit-ups
* 10 HRPU
* 12 Box step overs @ball – bear hug
Cash- out: 1200m Row
3. Stretching
Week 6 Wu.: 5’ Amrap 50” easy row 5 Kang Squat 4/side Negative Box Step Down 8 Scapula row @hold 2” A.: Every 6 Min x 5 rds 21 cal row 11 Burpee Box Jump Overs 15 cal row 11 Burpee Box Jump Overs 9 cal row B.: 4 rds 10 Floor…
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…
A. Warm-up: 3 sets: 1′ cardio machine @ easy pace 5 inchworms 15 Air squats 20″ plank hold B. For time: 5 Deadlift @ 70/100kg 60 Wall Ball 5 Deadlift 50 Alt. DB Snatches @ 15/22,5 kg 5 Deadlift 40 Box jump-overs 5 Deadlift 30 T2B / Knee raises 5 Deadlift 20m DB OH lunges…
SMR & GYMNASTIC & MOBILITY A: 3 set 3x run back down the hall 12 lateral box step over 1 left and right hand circle the box in pike push position 10 windshield wiper rx: bar sc/ct: floor B: „Kotsog Turk 4.0” 100 russian swing 90 V-ups 80 Am swing 70 Jump squat…
SMR + General warm-up + mobility A. Emom 6′ – perform all exercises in the same minute! 15″ easy run in place 8 bent over snow angels- no weight 5 burpee into air squat ( https://www.youtube.com/watch?v=O0ZXrix1_w4 ) B. For 8 minutes @ moderate pace 1′ Cardio machine – you choose 3 Man-makers @ 2xDB ( light/ moderate…
A. 1. Activation / 3rds. * 12 RDL @just barbell * 40″ plank * 12 lateral box step overs 2. Bench Press 5-7-9 @73% 3-5-7 @77% 1-3-5 @83% 3. For Time / 2 rds. / @db 22.5/15 * 50 DB burpee deadlifts * 25 Strict pull-ups * 25 Strict HSPU 4. Stretching B. 2….
