SMR+ General warm-up + Mobility
A.
3 sets:
B. Gymnastics – HS walk
C. Lifting – Push Press / Bent over row
Empty BB warm-up, then:
EMOM 6′
+
3×10 Barbell bent over row @ same weight
D.
For time:
15-12-9-6
Hang power clean @40/60kg
30-24-18-12
Wall Balls @ 6/9kg
E.
Accumulate:
2 minutes Farmer hold @ 2 x heavy KB
Week 6 WU.: 6’ Amrap 6 Snow angel 6 Superman 10 m Tiger walk 4 Muscle snatch @only BB 5/side Single leg RDL @Easy weight A.: 6 rds 1 Snatch High pull 1 low hang Power Snatch 1 Hang power Snatch * increase weight every rds * rest 90”-120”…
SMR & GYMNASTIC & MOBILITY A: 2 sets 3 min cardio machine 2 min bear walk 1 min jumping jack B: „BájBáj Kotsog Turk” Buy in: 10 wall climb burpee 3 rds 10 back down run in hall / 1000m row 111 simple under 55 cal row 44 russian swing ct:8-12 sc:12-20…
Week 5 A.: 5’ Amrap 10-10 X Band Walks 20” Hollow Hold 6 Kang squat 5 Hindu push-up B.: 3 sets 1×16/12 kg TC_8’ 8 Suitcase DL Right (R) 6 R. Swing R 4 KB Snatch high pull R 6 Dead Snatch R 8 KB offset push up R …
Week 4 A.: 5’ Amrap 15”/side Goblet Pulse Split Squat @easy weight 12 Dead bug 10 Superman pull 12 Alt. V ups B.: STR. Cyclist Front Squat 5,5,4,4,4 reps, rest 90” Tempo 12X0 1 – 1 second to squat to the 1/4, Hold for 2 seconds! 2 – Seconds to squat…
Week 3 Wu.: 6’ Amrap 20” HS Hold 15 m R. Bear walk 10/side step Mini Band Sidewalk 10 Superman A.: 6 rds 20” work 1. Air squat 2. Plank 3. Down up 4. Hollow rock 5. Rest B.: 18’ Amrap 30m Farmer carry 30m shuttle run 7 Target…
HOMEBODY 60. NAP A: 6’ Amrap 12 Dead bug 2/2 Turkish get up 30” Wall seat 20”/20” Single leg plank B: 4 rds 14 Biceps Curl 12 Tempo Goblet Squat (3-1-1) 14 Gorilla row 14 Triceps extension *20”-25” rest btw. sets C: 8’ Amrap 12 Chair step up 8/8 Side Band 16…
