1. General warm up + Full body rolling
2. 4x AMRAP 8′
A.
* 10 Burpee
* 10 V- up
* 10 Push-up /chest to abmat/
– 2 min Rest
B.
* 100 m shuttle run
* 10 Abmat sit- up
* 10 Box jump @50/60
– 2min Rest
A.
– 2 min Rest
B.
3. 3 sets
25″/25″ Side plank + Banded Row https://youtu.be/3fG3pytj__I
Week 5: day34-35 Wu: Games A: 3rds 20 hamstrings curls w. band 6 bb muscle clean + press 20 m lunge 6 W plate shrug B: Partner Workout 100 cal row 50 power clean (rx:60/40, Ct:45/30, Bs:double kb choose weight) 75 cal row 50 jerk 50 cal row 50 devils press (rx:22,5/15, ct: 17,5/12,5, bs: 12,5/10kg)…
A: activation – 2 sets 6 walkout 12 alt. toe touch 6/6 turkish sit up @mod. +2 sets 6 yoga push up 6 kang squat 10/8 cal cardio B: practice – 8 mins choose your 6-weeks-goal and start to reach it (dubs, T2B, hspu, hswalk, butterfly pull up, bmu, rmu…) C: 3 sets 3-5 hspu…
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
Week 3: day 20-21 wu: 2 rds 8/8 scorpio 1 min mountain climber 8/8 suitcase kb dl 1 min jumping jack 8/8 bird dog tiger pos. 1 min cardio A: Nyam Nyam For time 25-20-15-10-5 wall ball 9/6 5-10-15-20-25 knee to elbow 2 rest 25-20-15-10-5 Am swing 16-24/8-16 5-10-15-20-25 v-ups 2…
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
1. Dynamic Warm-up + 2 sets * 2′ row or jogging * 15m bear crawl * 12 deadbug 2. KB Complex / 6 sets / climbing weight / 1 min rest btw. sets / db KB * 2 Squat Cleans + 5 Front Squats + 2 Squat Cleans 3. Metcon * 3′ max rep burpee box…
