Wu:gymn+ mobility
3 rds
6/6 tempo single leg deadlift 311
6 hindu push up
12/12 windmill
A: Practice
(Peg board, hspu, butterfly kipping pull up, hswlk, hspu,)
B: 5x 3 push jerk (focus on tecnik)
C: Short
5 rds
200 m row
5 squat clean 40-60 / 20-40 kg
10 ttb
D:Emom 9
12 hollow rock
45 sec bb biceps curl
45 sec triceps w band
Week 6: day 41-42 Wu: games& mobility A: Partner party last ketchup 10 rds 12 cal cardio 6 snatch 50/30 (basic 12 snatch with kb) 8 rds 200 m run/ 250 m row 6 c&j 60/40 kg ( 12 alt kb c&j) 6 rds 15 pull up (basic 20 ring row) 15…
1. 3 rounds: * 2′ Cardio: Bike/Row/Running * 14m Bear Walk * 10 Dead bug – hold every rep for 2″ 2. Squat @Barbell or DB / 5 sets / 1’30” rest * 4 Front and 8 Back Squat @front squat @80% or heavy DB 3. Metcon 0:00-8:00 / 4 rounds * 14 Alt. C&J…
1. Gymn. + Wrist Stretch https://youtu.be/sz6S2CUn3Ug 2. 2 sets * 5/5 Half kneeling KB press @easy w. * 10 Good morning @barbell * 12 Plank to push- up * 10 Half cossack squat https://youtu.be/X9iW_HlEOE8 3. 5 sets / 3″ down * 5 Close grip bench press @78% * 5 Strict chin- up 4. 10 Rounds For Time /…
Week 3: day 18 Wu: 3 rds 1 min cardio 10 hip 90/90 20 m tiger walk 10 „S” A: PowE3 x5 12-15 du kb floor press 8-32kg 12-16 kb gorilla row 8-32 kg 10 bb bench row (choose weight!) B: 21-15-9 Cal row Thruster 21reps 30-45/15-30 15reps:35-50/20-35 9reps:40-60/ 25-35 kg Burpee…
Wu: 3 rds 1 min cardio 16 alt leg hip thrust 8/8 kb alt leg rdl & sdl high pull 4 muscle snatch A: Practice 8-10 min (hswlk, peg board, pull up, hspu, bar-ring mu) B: Snatch party 6 rds every 90 sec 1 power snatch + 1 hang power snatch + 1…
WEEK 3 DAY 1 WU.: 1’ CARDIO THEN, 2 RDS 5/5 SHINBOX THORACIC ROTATION 30”/30” SINGLE LEG GLUTE BRIDGE ISOMETRIC 5 BW JEFFERSON CURL A.: 3 RDS 4,4,4 BSQ 40X0 *20-30” REST 8/8 SINGLE ARM DB THRUSTER *FOCUS ON SPEED *REST 2’ B.: EMOM 12’ 6/6 SUITCASE BULGARIAN SPLIT SQUAT 2X16KG/2X12KG 8-12 BURPEE…
