1. 2 sets
– 10 deadbug pullovers
– 10/10 seated band pulls
– 5 strict pullups
2. Handstand Hold
Rx: Freestanding HS hold take 3 attempts to hold as long as possible.
Open: Wall facing HS hold as long as possible
3. 2x AMRAP 8′ / 2′ recovery cardio
– 4 Cleans @80% of squat clean
– 30 DU’s
– 6 BMU / Jumping BMU
– 15 Target burpees
4. Acc. Work / 3 sets
– 14 gorilla KB rows
– 8/8 seated see-saw press
– 20 seated leg raise overs /paralette/
1. SMR + Activation for EMOM 2. EMOM 40′ 1. 150/200m row 2. Pull-ups + 8 HRPU + 8 Air squats 3. ‘DT’ 12 DL + 9 Hang cleans + 6 Push presses @easy double DB @15, 12, 8 4. Full Rest 3. Stretching
A. Warm-up: 90s. Row 5 Inchworm 10/10 Single-arm KB clean 45s. Plank x 3 rounds B.Strenght EMOM 10’ RX: Odd: 3 Strict HSPU + 6 Kipping hspu Even: 4-6 D-ball or Sandbag over to shoulder OPEN: Odd: 3 Kipping HSPU + 6 Push-ups Even: 4-6 D-ball or Sandbag over to shoulder Rest 5’ EMOM 10’…
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
Warm up: 3 sets: 30” HS hold 14 Bird Dog 20 Shoulder taps in plank 10 light Kb am swing 10 cossack squat Then: 8 min practice Hswlk B:8 min Find your 3 rm hang sq clean( open: easy-medium power clean technik) C: Metcon 3-4 Rounds for Time 400 meter Run / 500 m row…
A. Warm-up: 3 set 100 Single-unders 10 Ring Face pull 10/10 Single-Leg glute bridge 45/45s. Side plank B. Practice 8 min. (You can choose one) Ring MU Or Double-unders Then, 1 set of: Max reps unbroken Ring MU or Max reps unbroken Double-unders C. Wod 10 Rounds for time: RX: 3 Ring MU 10m…
Week 1: day 3 Wu: 3 rds 1 min cardio 5 kang squat 6 butterfly hip thrust 7 bb good morning A : Stiff leg deadlift 4×10 B: Body Pump 1.0 30 back squat 40-60/20-40 kg 30 kb floor press 16-28/ 8-16 kg 30 lunges step 40-60/20-40 kg 30 hrpu 20 bsq +5-10 kg…
