1. SMR + Hip Mobility + 5 reps prayer stretch + 2 sets
* 4/4 Single leg hip thursts
* 4 Deep squat muscle snatches
* 4 Sots presses
* 4 Box jumps
2. Squat Snatch / 4 sets / E1’30”
* 3 singles @80%
3. Front Squat – Find your heavy triple reps in 15 min
4. For Time 6 rds. TC:15′
* 2 Rope Climbs
* 5 Power Cleans @increase weights after every second sets- 60-70-80%
5. Acc. Work
Lateral Raise with db DB @mod weight
* 3×12
Warm up: gymn+ tabata: down up with jump up A: Acc) 1 round/ always 1’ work:30” rest – superman hold – reverse plank hold – tiger crawl hold – opposite arm-leg raise in tiger crawl pos B:Power Clean + hang power clean squat clean+ hang squat clean + jerk up to heavy C: Deadlift E2’…
Wu: gymn+ shoulder and elbow mobility A: 3 rds – 20 plank to push up – 20 dead bug – 20 bird dog – 3 mu cl + 3 power cl+ 3 squat clean + 3 power jerk B: Emom 8’ 1 clean high pull+ 1 power clean+ 1 squat clean + 1 power jerk (…
A) amrap 6′ – 6 alt sh taps in tiger pos. – 6 high hang muscle clean – 6 front squat – 6 bb good morning B) E2′ for 6′ – 3 sets , climbing 8 tng squat or power clean C) E2′ for 8′ – 4 sets climbing 3 position clean sq or power (…
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…
WU:Gymn + GAMES A: 3 rounds: – 20 barbell hip thrust – 5 Scapula pull ups + 5 Ring row – 10 Down-ups B. „RANKEL” AMRAP 20 min 6 Deadlift (RX: 100/70kg Open: 70/40kg Basic: double kettlebell choose weight) 7 Burpee pullups (Open, basic: Banded or ring row) 10 Am swing (RX: 32/20kg Open: 20/12kg) Run…
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. 10 rounds for time ¤ 30 m Farmer Carry @moderate…
