Wu.: 6’ Amrap
5/5 windmill @easy weight
20” Active Hang Alt. Knee Tucks
10 m Tiger walk
10 Arch rock
A.: 10’ amrap @ moderate weight 1x 12-16/8 – 12 KB kg
8/side Single Arm Suitcase Deadlift
6/side Single Arm R. Swing
6/side KB Squat Clean
4/side Push press
B.: 16’ Amrap @easy- low heart rate
2’ row/ski @ Nasal Breathing
7 Target burpee
14 Alt V up
2’ row/ski @ Nasal Breathing
28 MC
56 Du
ACC.:
3×10/side Side Bend
3×8/side Single Leg RDL with Kettlebell
CROSS SMR + General warm-up + Mobility A. 3 sets: 5/5 windmill @ easy KB 10m/10m bottom-up KB carry 10 jumping squats – focus on speed! B. Lifting – Snatch 1 set @ empty BB, 5 reps of each: ~ Snatch grip DL, Snatch Pull, Muscle Snatch, Behind the neck press, Power snatch balance, Power…
Week 2 Wu.: 6’ Amrap 10 Alt. Lunge with Thoracic Rotation 30” High plank Alt. leg raises 10 Crab reach 6 Superman A.: Emom 9’ 30” work – 30” rest Min.1: Max Air Squat Min.2: Max Strict Knee to Elbow Min. 3:Max Abmat Sit-up B.: You go I go 3×7’ Amrap …
Week 3 A.: 5’ Amrap 30” Narrow squat hold 12 Bird Dog for quality 10/side Patrick Steps 8 Scapular pull ups B.: STR. Cyclist Front Squat 4×5 reps, rest 75” 1 1/4 Tempo 3211 3 – Moving down, 3 seconds to squat to full depth 2 – Hold for 2 seconds at the…
CROSS SMR + General warm-up + Mobility A. 3 sets: 10 Snow angels in wall sit ( https://www.youtube.com/watch?v=aZN5dU7Illc ) 5 Inchworm 5 Clean high pull + 5 Muscle clean @ empty BB B. Lifting – Clean 2 x Emom 4′ @ + 1 movement each minute: Minute 1: 1 Deadlift + 1 Power Clean + 1 Hang Power Clean…
Week 3 A.: 3 rds 5/5 Wind Mill @no weight 20” hollow hold 12 Good Morning 10m Tiger walk B.: 4 sets 2x 16/12 kg 8 Dual KB Floor Press 8 Dual KB Sumo DLHP 12 Kb Gorilla Row 12 Alt. KB Z press * rest 50” C.: 5 rds TC_22′ 6…
SMR & GYMNASTIC & MOBILITY A: Cardio nyuszi- every 2 min 3 burpee 8 min run 1 min rest 8 min row B: „MALADJUSTED„ 60 du 150 simple 60 deadlift rx70/50 sc60/40 ct40/25 or du kb 60 du 150 simple 60 dumbell box steps over 5-25 kg 60 du 150 simple 60 burpees 60…
