Week 5: day 29
wu: 3 rds
10 scapula pull up
5 mu clean+press
5 hindu push up
10 russian babymaker
A: Clean
10 Tc’
Pull+ high pull+ clean (climbing heavy, squat clean)
B: BSQ
E2
4×6 (75-80%)
C: Mayham 10’
Amrap 10’
5 pull up
10 push up
15 air sq
20 shoutle run (1=10 m)
D: Hasmars
3 rds
20 sec L-sit on parallette
20 alt v-up
20 sit up
20 sec rest
Week 1: day 4 Wu: 3rds 12 dead bug 12 reverse dead bug 50 simple under 10 russian babymaker A: Back Office Emom 12’ – 8-10 invertallt row – 8-10 bb pendlay row – 16-20 dumbell seesaw row B: Sunshine Every 5 min x 4 400 m run 15-20 thruster 30-40/20-30 10 ttb…
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…
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 + 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: 8 min active mobility B: 3 light rds „BB” warm up 3 muscle clean 4/4 front rack lunges step 5 thruster 6 burpee pull up 7 hindu push up 8 cossack squat C: Every 90 sec x 8set 3 position clean RX: climbing, Open: max load 80% 1 high hang clean + 1 hang clean + 1…
A. Warm-up: 100 Single-unders 5 Inchworm 15 Air squat 30/30s. Side plank x 3 rounds B. Tempo Strict press x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C: Metcon Amrap 20’ 2 Ring MU / bar mu/ open 6 kipping c2b 4 Strict HSPU / open kipping/ basic pike…
