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
D:Acc
3-4 set
20 double dumbell floor press
20 double dumbell row
1. General warm- up + 2x 5 shoulder – hip extensions https://youtu.be/wW-GAz2CTCM + 2 sets: * 5/5 Chinese Plank with knee raises * 10 HRPU * 10/8 Cals Bike/Row/Ski 2. Upper Body Push-Pull Strength / E1’30” – 7 sets @climbing weight – 78%+ * 3 Close grip bench press * 3 Weighted strict chin- up 3. With…
1. General warm- up + T-spine extension + 2×5 Shoulder ext. + 2 rds. * 6/6 RDL @easy KB * 7/7m Lateral monster walks * 6/6 Lateral jumping steps @40/50cm https://youtu.be/hp3wdAClSdo * 10 Barbell Z-presses 2. Front Squat / EMOM 6′ * 4 reps @75-80% 3. For Time 2 rounds * 25 Deadlifts @70/50 or db…
Gymn + wu 3 rds 10 90/90 hip 12 scapula wall slides 6 bb tempo ohs 333 10 bb good morning A: Snatch work up in 9 mins 1 snatch high pull + 1 low hang power snatch + 1 hang squat snatch B: 4 sets 1 snatch high pull + 2 low hang snatch high…
A: activation – 2 sets 10 scap push up to downdog 12 alt. toe touch 14 m tiger crawl B: EMOM 9′ 10-15 push up 10-15 supinated grip body row 10-15 cal cardio C: Power Clean & Jerk – 4 sets 6 reps – tng – 60-70% 60-120″ rest D: push and pull – 6′…
Wu: 2 sets with band 10 side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10/10 Single leg glute bridges 10 Bird dogs 10 Squats Front Squat: 5 sets 1 Pause Front Squat + 4 Front Squat 60-65-70-75-75+% *Pause Front Squat is 3 seconds in the bottom of the squat Wod: 2 rds…
Week 2: day 9 wu: 6 min easy amrap 10/10 suitcase kb dl 30 sec wall sit alt step 10 russian babymaker A: Practice /pull-up, bar-ring mu, hspu, hswlk/ B: Squat clean technik 7×3 pause squat clean deep position (climbing) C: Esik nem esik, jól esik 3 rds 500 m row 10/10 one arm…
