Warm up: gymn+ mobility
A: 3 light rds
10 snow angel
10 donkey kicks
10 cobra
10 scapular push up
B: Box step
4×12 barbell behind neck, climbing heavy
C: Wod
Every 5 min x4
400 m run / 500 m row
12 barbell lunges 30-60/20-40 kg
6 muscle up scaled: 4-6 bar mu basic: ring or bar pull up
D: Acc
3-4 sets
10/10 barbell side
15 barbell good morning
1. 2 sets – 5/5 world greatest stretches – 5 scap pulls – 5 snatch press under 2. Snatch Complex E1′ for 9′ 1.-2.-3. min : 1 Snatch high pull + 1 Squat snatch @75% – No TnG!! 4.-5.-6.: @80% 7.-8.: @85+% 3. E7′ for 21′ 2 rds.: – 60 DU’s / 150 Single –…
A: activation – 2 sets 1′ cardio 5 walkout 5/5 hip flow 12 alt toe touch 12 deadbug B: 5′ AMRAP 5 push up 10 gorilla row (R+L=1) @mod 15 air squat C: 5 x 5′ hard work (2 mins rest between rds) 21-15-9 am swing hrpu remaining time: max cal cardio 15-12-9 wallball T2B remaining time:…
A: 3 rds 10 Reverse snow angel 10 Hand release push-ups 10 Hollow rock 10 Jumping squats B:Practice 10 min -hspu, hswlk, muscle up C: Shoulder press 10-8-6-4-2 climbing weight rx-open: barbell basic: double kettlebell D:Wod 3×4 min Amrap 30 du, 70 su 6 devil jerk 12 cal row 1 min rest…
1. 2 sets – 10 barbell good mornings – 16 deadbugs – 10 cossack squats – 20″ hollow hold 2. Back Squat – 1x 5 reps @60% – 1x 5 reps @70% – 1x 3 reps @80% , then EMOM 3′ – 2 reps @85% 3. 3 rounds not for time – Slow, but continuous…
Wu: Gymn+ shoulder mob 3 rds 2 min row 20 m tiger walk 10/10 kb halo A: 4 rds 15 ring row 15 push up then 30 plate row 30 plate push press B: Every 3 min x 5 15 cal row 12 db alt snatch 17,5-25/7,5-16 kg 9 burpee row C: Acc 3-4…
Wu: Gymn + hip mobility A: 2-3 sets 25 banded good morning 10 hollow rock 10 snow angels 25 banded hamstring curls B: Sumo deadlift 5×8 climbing heavy C: Nessie 10 alt. dumbell devil press 20 alt. hang clean & jerks 30 dumbell oh lunges 40 t2b 800 m run / 1000 m…
