Wu:
3 rds
10 snow angel
3/3 Turkish get up easy
15 hip thrust
A:8-10 min Practice
(Pull up, c2b, ring-bar mu, hswlk, hspu, peg board)
B: OhhhYeah
Amrap 16′
4rds
500 m run (600 m row)
12 alt. Devil press (16-22,5/ 10-15)
then
max burpee pull up
C: 3 rds
10 dumbells arnold press
15 W raises w. Plates
STRECHING!!!!
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 / 1…
1. 3 sets – 10 full body deadbugs – 5/5 reverse lunges – 5 btn push presses @bb – 5 Jerks 2. Push Jerk from the floor / E1’30” for 7’30” – 3 Push jerks @75-80% 3. EMOM 18′ 1. 18/15 cals row 2. 6/6 DB C&J @1×22.5/15 3. 15 weighted abmat sit-ups 4. E4′ for…
Week 5: day 33 wu: 3 rds 45 sec thoracic spine strech 10 tempo plate bench row 3321 12 alt hip thrust 14 cal row A: Push press 4×8 climbing B: Dumbell DT &Run 5 rds 12 dumbell dl 9 hang clean 6 push jerk Every rds 400 m run/ 500 m row dumbell:…
Warm up with gymnastics + 2-3rds 50 jumping jack 10 bb snatch 10 hip thrust hold and kb pull overs 10 baby makers 1)Snatch komplex 1 power + 1 hang power+ 1 sq snatch+ 1 hang sq snatch ( climbing) 2)Front squat E2’ Heavy 3 reps x 5 rounds (Open: 5×5 medium) 3)Metcon 4 rounds FT@…
A: activation – 2 sets 10 air squat 10 snow angel 10 full body deadbug 10 plank to dolphin pose B: 2 sets 15/15 lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ 15/15 side plank hip thrust C: clean complex – 5 sets 2 hang power clean + 2 hang squat clean @70% 60-90″ rest D: 3 sets 6/6 back rack…
Wu: 2 -3 sets 50 jumping jack 10 shoulder taps in hspu pos. 10 kang squat 50 mountain climbers A: Practice 8 min handstand walk butterfly pull up muscle up B: Shoulder press & jerk 3×8 shoulder press 70-75% 3×5 push jerk C: Wod 3-6-9-12-9-6-3 shoulder to overhead burpee box jump 60/50…
