Wu:
2 -3 sets
50 jumping jack
10 shoulder taps in hspu pos.
10 kang squat
50 mountain climbers
A: Practice
8 min
handstand walk
butterfly pull up
muscle up
B: Shoulder press & jerk
3×8 shoulder press 70-75%
3×5 push jerk
C: Wod
3-6-9-12-9-6-3
shoulder to overhead
burpee box jump 60/50 cm
every after rds 250 m row
Weight:
Rx:60/40
Open: 50/30
Scaled: 40/25
Basic: Double kettlebell or dumbell
D: Acc
3 set
30 bb good morning
60 sec slam ball bear hug hold
Week 2: day 12 Wu: 3 rds 12 alt leg hip thrust 10/10 kneeling plate halo 12 m dumbell alt rdl walking A: E2mom x6 6-10 weighted pull ups behind neck 6-10 push jerk (Every rds add weight) B: Every 90′ x 5 10 alt. lunges (climbing weight, start 50%) C: 21-15-9 Cal…
A: activation – 2 sets 10 air squat 10 snow angel 10 full body deadbug 10 plank to dolphin pose B: 2 sets 15/15 lying powell raise https://www.youtube.com/watch?v=7qkZ-bQA-ek/ 15/15 side plank hip thrust C: clean complex – 5 sets 2 hang power clean + 2 hang squat clean @70% 60-90″ rest D: 3 sets 6/6 back rack…
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…
1. 2x * 1 min Jogging * 5/5 World Greatest Stretch * 2/2 Scorpions * 5/5 Cossack Squats 2. Skill – in 8-10 minutes * choose your weakness 3. AMRAP 24′ * 300m Row * 7 Burpee Box Overs @100/120cm * 20/20m D-ball or Sandbag Carry on Shoulder * 14 Reverse Lunges @sandbag or d-ball / bear…
A. Warm-up: 60s. Shuttle run 15 Russian swing @ moderate weight 15 Goblet squat @ moderate weight 15 V-ups x 3 rounds B. Squat clean + Front squat – daily max! C. Metcon For time: 21-15-9 Pull-ups Burpee box jump-overs @ 60/70cm ! Tc: 8’ D. Single-arm Front rack KB carry x 25/25m @ moderate/heavy…
1. General Warm- up + 2 sets * 5 Snatch High Pulls * 5 Muscle Power Snatches * 5 OHS * 5 Squat Snatches 2. Squat Snatch * EMOM 3′ 3 TNG Snatches @65% 1 min rest * EMOM 3′ 2 TNG Snatches @70% 1 min rest * EMOM 4′ 1 Snatch @80% 3. AMRAP…
