Warm up:
3 set
10-10m monster walk with band
10 hip thrust
10-10 kb leg lift
A:Back Squat
E2 x 5
5 reps 321 Tempo 60-70%
B:Wod
1-2-3-4-5-6-7
Squat clean 60/40
Wall walk
open weight: 50/30
basic: double kettlebell 20-24/12-16
3 min rest
Helen:
3 rds
400 m run
21 kb swing 16-24/12-16
12 pull up
C:Accessory
3-4 set
25 plate biceps curls
25 plate triceps
25 band biceps curls
25 band triceps
A. Warm-up: 1p Hollow rock 10 Cluster with plate @ 15/10kg 10 Box jump @ 50/60cm No Tng! 30-40s. Dead hang on bar x 2-3 rounds B. Power clean + Push jerk + Tng squat clean + Split jerk x 7 sets @ increasing weight C. Clean pull x 5 reps @ 100% of B…
A: activation – 2 sets 5/5 SL RDL hold (hold 5″ in the bottom position) 10 inchworm 15 m tiger crawl 1′ cardio B: practice – 8 mins make your 6-weeks-goal perfect C: 6-9-12-9-6 – for time snatch grip RDL @70% hspu ring dips / banded ring dips D: 12′ AMRAP 6 alt db snatch @22,5/15 kg…
WU:3-5’gymnastic 2 rounds: 5 Walkout 10 Slow push up 10 Ring row 10 Lunge A. 8’ HSPU practice Rx: 50 Def. kipping HSPU for time B. 8’ Kipping Pullup, C2B or Bar MU practice Rx: EMOM 6’ – 3-5 Bar or Ring MU C.Metcon AMRAP 10’ 80 DU (160 SU) 12 Am.Swing…
A: activation – 2 sets 15 m tiger crawl 15 m walking lunges 10 scap push up 10 sup band pull aparts 5 hindu push up 5 kang squat B: 12′ AMRAP buy in: 1000 m row then: 2-4-6-… kettlebell deficit push up dual kb push press dual kb bent over row C: „8 crazy nights”…
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…
A. Warm-up: 100 Single-unders 5 Inchworm 15 Air squat 30/30s. Side plank x 3 rounds B. Tempo Strict press x 5 reps Rest 30-60s between sets x 5 sets *Tempo: 3333 You can choose workout: C: Metcon Amrap 20’ 2 Ring MU / bar mu/ open 6 kipping c2b 4 Strict HSPU / open kipping/ basic pike…
