A: activation – 2 sets
8 walkout
8 scap push up to downdog
12 alt. toe touch
1′ cardio
B: in medias res – 5 sets @80% effort
6 push up
6 jumping pull up
12/10 cal row
C: Power Clean&Jerk – 3 sets
8 reps – tng – @60/40 kg
60-90″ rest
D: 3 sets
8 bent over row @55/35 kg
8/8 half kneeling shoulder press @20/10 kg
E: conditioning – 12′ AMRAP @80% effort
20/16 cal row
6 strict pull up /banded pull up
6 strict ring dip /banded ring dip
Week 6: day 38 Wu: 3 rds 10 lateral box step 10 kb halo 5 reverse burpee 5 down up A: Building Csüti Emom 12 – 6 du kb bench row + 6 alt gorilla row + 6 bench row – 15-25 (rx first ring mu+ 24 dip/ basic ring push up) – 15 weight sit…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon 3-4 rds. Tc:20 min 80 DU (160 SU) …
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’…
Wu: Emom 12 – 15-30 m hswlk , tiger wlk – 20-30 sec L-sit hold on parallette – 1-2 rope climb , rx: leg less A: Strenght 8-8-5-5-3-3 climbing weight Bench press Back sq chine up rx:weight Barbell bench row B: Wod 0-10 min 8 push press 12 oh lunges 200 m run 10-12 min…
A: smr, gymnastic, mobility B:”Easy Annie” Rx: 50-40-30-20-10 du’ abmat sit up Open:125-100-75-50-25 simple under abmat sit up C:partner workout 4 rds 10 bsq Rx:100/60 Open:70/50 10 bench press Rx:80/55 Open: 50/30 500m run / 600 m run D: 3rds 10 windshield wiper 10/10 kb side band E: Streching
1. SMR + General Warm-up + 3 rounds * 20m Tiger Crawl * 12 Shoulder Taps in Tiger Position * 20m Crab Crawl * 12 Hip Thrust on bench 2. AMRAP 24′ – Moderate tempo ! * 10 Burpee Box Overs @100/120cm * 12 Alt. Dead Snatches @moderate weight * 400m Row * 12 Sandbag…
