Week 4: day 25
Wu: 3 rds
1 min cardio
10 lateral box step overs
5 hindu push up
A: Split Jerk climbing
10 min focus on technik
B: Was ist
Every 8min x3
800 m run / 1000 m row
15 pull up / ring row x1.5
20 push up
25 jump air squat
30 alt V-ups
C: 30-20-10
barbell biceps
barbell triceps
no rest
STRECHING!
A) 2 sets of: – 20 jumping jacks – 10 deadbugs – 10 alt supermans – 10 air squats – 10 glute bridges B) EMOM 45′ – 5 sets 1) 1 round run (corridor) 2) 10 Down-up Box Step Overs 3) 10/8 c rowin’ 4) 12 empty bar Thrusters 5) 45″ SU’s 6) 60 L-sit…
Warm up: Gymn+mobility 3 rds 8/8 one leg rdl 10 shoulder taps hspu/push up position 8 wall squat 10 scapula pull up A: Power 2 E2om x5 – 6-10 strict pull up – 2-4 muscle snatch 60-70 % B: Kettlebell Butiq 4 rds 6/6 one arm thruster 8/8 one arm swing 10 burpee…
Week 5: day 32 Wu: 3rds 40 sec work 20 sec rest – kneeling backwards reach – shoulder rolls – mountain climber reach A: 8 min practice (du, pull up, hspu, hswlk,ring-bar mu) B: Core power E2mom 4 rds 6-8/side kb overhead press sit up 6-8/side fitt ball knee to elbow 6-8/side plank with…
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. EMOM 10′ Odd: 30 m Farmer Carry @moderate weight…
WEEK 5 DAY 2 WU.: 2 RDS 1’ CARDIO 6 REPS BANDED SHOULDER FLEXION *5” RAISE INTO THE STRETCH PIS. + 2-3” HOLD 5/5 FORWARD SHOULDER WALL CIRCLES *SLOW 5/5 KB WINDMILL @EASY 10 KB SDLHP @EASY A.: 3 SETS 2 PUSH PRESS*REST ON EACH REP AT SHOULDER – NO TOUCH AND GO…
1. Dynamic Warm-up + 2 sets * 2′ row or jogging * 15m bear crawl * 12 deadbug 2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB * 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans 3. Metcon * 3′ max rep burpee box…
