Wu: 2rds
60 sec active frog pos.
60 sec plank to push up
20 alt v-ups
20 jump sq
A: C&J & Du climbing
Amrap 8
2 clean + 1 jerk + 25 du
B:Strenght&Lunge
30 bsq 40-60/25-50
30 push press
400 m run
20 bsq +10 kg
20 push press
400 m run
10 bsq +10 kg
10 push press
400 m run
5 bsq +10 kg
5 push press
400 m run
C: Abs burn
30-20-10
hollow rock
sec hollow hold
Sit up
Streching
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: gymn+ Shoulder and wirst mobility EMOM 9’ -50 du open 80 simple -10 hand climb+5 snow angel -12 cossack squat A: EMOM 10′ Rx: 1-2 legless rope climb Open: 1-2 rope climp Scaled: rope climb practice B: EMOM 24’ – 14 du kb front rack lunges – 15/12 cal row – 45 sec supermen hold – 15…
A. Warm-up: 60s. Shuttle run 15 Russian swing @ moderate weight 15 Goblet squat @ moderate weight 15 V-ups x 3 rounds B. Squat clean + Front squat – daily max! C. Metcon For time: 21-15-9 Pull-ups Burpee box jump-overs @ 60/70cm ! Tc: 8’ D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy…
1. Warm- up + 3 sets * 8 Cals row * 12 Dead bugs * 20″ Single- unders 2. AMRAP 12′ – 21 Pullups – 42 DU’s – 21 Thrusters – 18 C2B – 36 DU’s – 18 Thrusters – 15 BMU – 30 DU’s – 15 Thrusters 3. For Time / Recovery Tempo…
1. 2 sets – 10/10 90/90 hip mob. – 10 ‘PVC’ throught – 10 Prone snow angels – 10 Tempo cossack squats @3″ down 2. Rowing/ 10 rds. – 15″ max effort !!! – 45″ easy 3. Gymnastics Cond. / 5 sets – 15/12 cals assault bike – 8 deficit /banded/ push-ups – 15/12 cals…
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…
