1. Warm- up: 3′ rowm then 2 sets:
– 60 single- unders – Complete a double or a triple under every 20 reps.
– 8 bear hug squats @6/9ball
– 4 hollow rocks+ 4 V-ups
2. 5 sets / E2’30”
– 15 ring rows
– 8/8 KB row @paralette support
3. 4x Amrap 3′
– 30 DU’s or 30 jumping with double thigh taps
– 12 WB
– 8 T2B
4. 3 sets
– 15 wide stance good mornings @bb
– 15 snow angels @1.25 plate
– 1 min glute bridge hold
Warm up: gymn+ mobility A: 3 rds 1 reverse burpee 9 snow angel 5 wall squat 6 hrpu B: 1956. Október 23 partner workout (i go- you go) Buy in: 1956 m row Then: 10 rds 1 wall walk 9 box jump 5 man maker 16-22,5/7-15 kg 6 burpee 10 alt db snatch 16-22.5/7-15…
1. Gymn. + Mobility, then: 2 sets: * 6 PVC pass throughs * 6 Hollow- Arch swing on tha bar * 6/6 Half kneeling bottom up Kb press @easy weight * 6 Hip to bar – https://youtu.be/-QUrxPxKjpc 2. EMOM 12′ 1.: 5-8 BMU or Jumping BMU 2.: 5-8 Deficit Kipping HSPU – or pike push-up kneeling…
WU: 2-3 Rounds of: 15 Band pull apart / easy band 10/10 Single arm Shoulder press (use KB or DB) 10/10 Suitcase Deadlift (Use KB or DB 30 hamstring curls 10/10 one leg hip thrust, on bench pad A. EMOM 12’ 10-12 Inverted barbell row 10-12 Diamond push-ups 10-12 back squats 50-60% B. Wod For…
A: activation – 2 sets 10 shinbox switch 5/5 shinbox heel touch 5/5 single leg RDL with kb @31X1 1′ cardio B: 10′ EMOM – Snatch Complex 1 snatch lift off + 1 segment power snatch + 1 hang power snatch C: 2 sets 10 reps of 1+1/4 front squat @40% D: conditioning – 12′ AMRAP 6…
warm up: gymn+ shoulder mobility 6’amrap: 20 plank to push up 20 dead bug 20 reverse dead bug 7 hindu push up 20 sec bridge hold A: 8-10 min Find your 10 RM shoulder press B:16 OTM – 1-2 rope climp or 5/5 rope pull up open: one arm ring row – 12-15 barbell bench…
1. Warm-up, then 4 sets: – 5 strict pullups – 10 pendlay rows – 2 – 3 rope climbs 2. 4 x Amrap 3′ / rest 1’30” – 10 HSPU – 9 Power Cleans @mod weight – max reps burpee wall walks 3. 5x 2′ work / 2′ rest – 30/25 cals row – max…
