A: 8-10min smr+gymn
B:3 light rds
-5 hrburpee
-5/5 one leg get up jhonnie open 10 get up jhonnie
-5 thruster w. Band (green, purple or grey)
-5 wall climb
B:3 set
max reps weighted push up
2 min rest btw set
C: „Kelly”
5 rds
400m run / 500 m row
30 box jump 60 cm; Open: 20 box jump 50/40 cm
30 wall ball 9/6 ; Open: 20 wb 9/6 kg
D: Acc
100 kettlebell russian twist 24/16 kg
every break 15 kb good morning
1. 2 sets – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Split Jerk / 5 sets E1’30” – 3 jerk @75-80% 3. EMOM 20′ 1. 10 Devil Presses @1xDB 2. 30-50 DU’s 3. 14 Thrusters @1xDB 4. 14 T2B’s 4. Acc. Work / 3 sets – 12…
Week 2: day 10 wu: 3 sets 20 good morning w. band 20 hamstring curl w. band 60 sec thoracic spine strech A: Sumo deadlift 7×3 focus on technik B: Body pump 2.0. 30 shoulder press 30-40/15-30 kg 30 kb gorilla row 30 push press 30 ring row 20-20-20-20 +5-10 kg 10-10-10-10 +5-10 kg …
A: Wu:amrap 6′ – 6 walkout – 6 air squats – 6 bb sh press (from the rec. pos. of push jerk) – 6 windshield wiper B: 8-10 min Practice Butterfly pull up, hswlk, hspu, muscle up C:8-10 min find your 3 RM push jerk D: Metcon 3 rds 15 push press open: 30-40/15-25 rx:…
Week 2: day 13-14 Wu; 3rds 5 reverse burpee 10 90/90 hip 200 m run 20 alt v-ups A: Partner Party 50 devil press 22,5/15 50 cal row 60 dumbell snatch 40 cal row 70 burpee box jump 30 cal row 80 oh walking lunges w. plate 40 cal row 90 wb 50…
A. Warm-up: 50 Jumping jack 10 Russian swing @ medium weight 10 russian babymaker 30s. Plank twist x 3 sets B: E2’x5 -5-8 Bench press 60% -5-8 back squat 60% C: Metcon 1000 m row 5 rds strict cindy 800 m row 4 rds strict cindy 600 m row 3 rds strict cindy 400…
Warm up: SMR, gymn, shoulder mob A)Dumbbell Man Makers + TGU 8 MM+ 4/4 TGU 6 MM + 3/3 TGU 4 MM + 2/2 TGU 2 MM + 1/1 TGU Increase weight in every roundy B) Karen: 150 WB for time@6/9 kg Every break: 10 m bear crawl with 12/20 kg KB
