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 double kettlebell push press
D. KB windmill
3 sets
10/10 reps, medium weight
Dead bug x 20 reps, slow and controlled
1. 2 sets @easy KB – 7/7 single leg glute bridge – 5/5 banded single leg lateral jumps https://youtu.be/5NC1Lpi402Y – 20″ deep squat hold 2. EMOM 8′ – 1 Power Clean + 1 Squat Clean @75% 3. 6 Rounds For Time / 1’30” recovery rower – 3 Power Snatches @60/45 – 20 WB 4. Acc. Work…
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A.Squat snatch: Find your daily heavy double in 10 min Then: 2 x 2 @90% of daily heavy double 2 x 3@80% B.Emom 7’ 5 BSQ 65-70% C.Metcon…
WU: 3-5’ gymn 3 rounds: 5/5 Around the head in half kneeling position 5/5 Windmill with light weight 10 Wall facing OH squat A: Front Squats 4-5 rds 8-10 reps ( choose weight) B: Partner metcon 300 simple under (partner hip thrust hold) 60 back squats 40-60/20-40 kg (partner plank hold) 250 simple under…
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. 3 sets – 8/8 suitcase KB DL @easy w. – 4 walkouts + push-ups – 10 full body deadbugs 2. 4 rounds for time / 2 min active recovery – walking or rowing – pulse recovery!! – 15 DL @80/60kg – 20/18 cals row 3. For Time / I’m so sorry – 20 Alternating Turkish…
Wu: 2 set: 1:00 Ski or Row (moderate) 7 Kip to Swing 7 Single Arm High Pull (each arm, moderate) 14 Alt. Leg V-Up 10 Prone Ts (no weight or very light plates) 10 Single Arm Press (each side, moderate) A: 10 Barbell Strict Press 65% 8 Barbell Strict Press 70% 6 Barbell Strict Press 75%…
