Wu:
2 sets
100 simple under
5 hindu push up
10 hip thrust
5 reverse burpee
10 wall squat
Sq Clean:
5 sets
1clean pull – 1 power clean – 1 clean high pull – 1 squat clean
55-60-65-70-75 %
Basic: double kettlebell
Wod:
Amrap 20’
15 cal aab/ski/row
15 wb 9/6
10 alt devil press 15-22,5/5-15 kg
10 k2e
5/5 one arm db oh squat
5 wall walk
Acc:
3 set
10/10 one arm db row
10/10 db one arm Z press
A. Warm-up: 5 Inchworm 10/10 Suitcase DL @ 12/16kg 5/5 Single-arm KB Thruster 12/16kg 60s. Plank x 3 sets B. Every 6’ x 5 rounds (30 min.) 15Wall ball @ 6/9kg 20 T2B 15 db thruster 16-25/7,5-15 kg 20 v ups 15 burpee C. Core 20 Banded good morning No rest! 60s. Superman hold Rest…
1. Warm- up: 3′ rowm then 2 sets: – 60 single- unders – Complete a double or a triple under every 20 reps. – 8 bear hug squats @6/9ball – 4 hollow rocks+ 4 V-ups 2. 5 sets / E2’30” – 15 ring rows – 8/8 KB row @paralette support 3. 4x Amrap 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…
Week 3: day 18 Wu: 3 rds 1 min cardio 10 lateral box step overs 5 hindu push up A: Split Jerk climbing 10 min focus on technik B: Was ist Every 8min x3 800 m run / 1000 m row 15 pull up / ring row x1.5 20 push up 25…
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:…
1. SMR + General Warm- up + 2×5 Shoulder Extensions, Then 2 sets: * 10 Hand release push- ups * 8 Seated strict press @barbell * 12/12 Lateral monster steps 2. HSPU / 1 min rest btw sets * 1x Max rep strict HSPU * 2x Max rep kipping HSPU 3. Front Squat/ E90″ for…
