Week 2: day 13-14
Wu; 3rds
5 reverse burpee
10 90/90 hip
200 m run
20 alt v-ups
A: Partner Party
50 devil press 22,5/15
50 cal row
60 dumbell snatch
40 cal row
70 burpee box jump
30 cal row
80 oh walking lunges w. plate
40 cal row
90 wb
50 cal row
100 syncro sit up
STRECHING!
Warm up: 3 set 10-10m monster walk with band 10 hip thrust 10-10 kb leg lift A:Back Squat E2 x 5 5 reps 321 Tempo 60-70% B:Wod 1-2-3-4-5-6-7 Squat clean 60/40 Wall walk open weight: 50/30 basic: double kettlebell 20-24/12-16 3 min rest Helen: 3 rds 400 m run 21 kb swing 16-24/12-16…
A. Warm-up: Gymn. + 3 sets 50 Jumping jack 10m Monster walk 10 Push-ups 20 Glute bridge on floor 20 Alt. V-ups B. Back squat E2mom x 5 reps 70-75% of 1RM C. EMOM 18’ Min1 – 12/15 Burpee Min2 – 5 Push jerk Min3 – 2/3 Rope climb Weights: RX: 70/45kg Open: 50/30kg Basic: 30/20, or…
WU: 3-5’ gymn. + 3 rounds: 15 Banded Good morning 10 get up jhonnie 10 snow angel A: Emom 15’ – 8-10 shoulder press – 8-10 bench row B: Metcon 3 rds 20 back squat 20 hang clean 20 push jerk barbell weight: 40-60/25-40 kg ; basic: dumbell / kettlebell 3 min rest 3…
1. Barbell Warm-up + Snatch Technical 5×3 No foot, no contact squat snatch @bb 2. EMOM 6′ – 1 Power Snatch + 1 Squat Snatch @75% 3. EMOM 6′ – 2+1 C&J @75% 4. 2 rounds / NO MAX REPS — Moderate Tempo ! – 3′ row – 2′ target burpee – 3′ ski /…
1. General warm- up + 2 sets * 6 Samson Stretches * 6 Muslce Cleans @bb * 6 Thrusters @bb * 6/6 Hip Thrusts @without weight 2. AMRAP 5′ * Max reps Hang Cluster @70/45 3. For Time A. 5 rds. * 25 Weighted Sit- ups * 50 Double- unders 3′ Rest B. 3 rds….
A:Rx/open OTM 9′ -15 band pull+10 snow angel -10 kneeling jump -30 sec hand stand L- hold on wall B:Practice 8 min : Rx: Triple under Open: DU under practice C: Shoulder press 10-8-6-4-2 climbing du kb 90 sec rest D:Wod 10 Amrap 2-4-6-8-10-12….. – Lunges step Rx: 20/10 kg plate Open:15/10kg – Thruster – V-ups E: Streching w. coach
